Diet & Exercise Program. Promoting a Healthy Weight By Modifying Your Microbiome

Transcription

1 LeanBiotics Diet & Exercise Program Promoting a Healthy Weight By Modifying Your Microbiome Developed by David H. Rahm, M.D. Founder and Medical Director, VitaMedica

2 As a practicing physician, I ve seen so many patients attempt numerous diets over the years, only to struggle with their weight and the ill health and unhappiness it causes. I knew it was time for a paradigm shift a new way of thinking about weight management. For nearly a decade, I ve been researching and developing a diet and exercise program to address obesity through an entirely new approach by modifying the gut microbiome, the collection of microbial species found in the human digestive tract. Multiple studies have established a solid link between the gut microbiome and obesity. The Human Microbiome Project, funded by the National Institutes of Health (NIH), has helped to bring these studies to the forefront and demonstrate that this diverse internal ecosystem can covertly influence an individual s weight. Most important, it has been discovered that the microbiome of overweight people differs from that of lean individuals. Modification of the microbiome may be the key to weight loss that has been missing. Based on this research, I developed VitaMedica s LeanBiotics nutraceutical system and the companion LeanBiotics. LeanBiotics is specifically formulated to modify the microbiome in such a way that it more closely resembles that of healthy, lean people. The LeanBiotics product line combined with my diet and exercise program provides a powerful new approach to weight management. LeanBiotics FIRST promotes health and SECOND promotes weight loss. The primary emphasis is on the quality of your diet and exercise combined with LeanBiotics Cleanse, Prebiotic, Probiotic, and LeanMeal RS nutraceuticals which are designed to boost your efforts for optimum results. I m excited to be your guide into this uncharted territory. Are you ready to be a LeanBiotics Gastronaut and modify your microbiome? Let s get started! Sincerely, David H. Rahm, M.D. David H. Rahm, M.D. Founder & Medical Director, VitaMedica A Message from the Doctor 1

3 The Microbiome Your Symbiotic Partner for a Healthy Weight The microbiome (defined as the collection of microbes that inhabits the human body) is the subject of intense study and discussion these days. This is because we now recognize the significance of the various microbial communities that reside on and in our bodies and how these microbes can have far reaching effects on our health. Also, research conducted over the past decade is increasingly showing that the bacteria in the digestive tract play a fundamental role in weight management. Whether you re looking to lose a few pounds or simply maintain a normal weight, having a healthy microbiome is key to sustained weight management. The bacteria in your microbiome number ten times more than all of the cells in your body. What is the Human Microbiome? In biology, a biome is a self-contained ecosystem, where all the organisms can interact with each other and the environment in which they live. For example, a rain forest is a biome, but it is made up of smaller biomes, such as a tree which is a biome for insects, and a single insect is a biome for bacteria. Accordingly, these smaller biomes are typically called microbiomes. A microbiome is a small (micro) version of this larger phenomenon - a miniature world within a larger world. While there are hundreds of thousands of microbial species living in very different types of environments on Earth, the human microbiome is comprised of just those found in and on the average human body. It s amazing when you consider that the human body contains trillions of cells that are not human but microbial. Like human cells, these microbes have genes which instruct cell activity. This massive microbial community that inhabits the body and their collection of genes is called the human microbiome. Your microbiome is made up of trillions of bacteria, meaning the bacteria in your microbiome number ten times more than the number of cells in your body. And these bacteria are incredibly diverse typically over 300 species belonging to different families. Consider this: A human has about 23,000 genes, but the microbiome has around 8 million genes. Given these numbers, it s easy to see why the microbiome is often referred to as the second genome. In fact, you might argue that we are more microbe than man! Role of the Gut Microbiome Given its location in the digestive tract, it s no surprise that the gut microbiome plays a key role in digestion, helping extract nutrients and absorb vitamins. But what does come as a surprise is that over 70% of the body s immune cells are also located in the digestive tract, making the microbiome a key player in immune function. In addition, gut bacteria produce hundreds of neurochemicals that help regulate learning, memory and mood. Some recent studies have even shown that supplementing with good bacteria helped reduce depression and anxiety. How Does the Microbiome Influence Weight? Research conducted over the past 10 years has helped scientists better understand the relationship between microbes in the digestive tract and obesity. Their findings show that the diversity of gut bacteria and their efficiency in extracting energy (or calories) influences whether we are more likely to be lean or obese. 2

4 THE MICROBIOME Microbial Diversity. People with large and diverse bacterial populations in their digestive tract tend to be less prone to obesity, immune problems and other health issues than people with low microbial diversity. Energy Extraction. Bacteria help us to digest food, and some bacteria are more efficient at doing this than others. These bacteria extract more energy (calories) from the foods we eat, and this excess energy is then stored as fat. The Microbiome Influences Cravings A 2014 review of scientific studies found that gut bacteria actually make us crave the nutrients they need to flourish. For example, one bacterial strain called Prevotella may need sugar, while another like Bacteroidetes may require fat. Based on these needs, the bacteria compete with one another for nutrients and fight to hold their place within our digestive tract. Researchers believe that the gut microbes may influence our food choices by releasing signaling molecules into the gut. And because the gut is linked to the immune, endocrine and nervous systems, those signals could stimulate our biological and behavioral responses. A key may be the vagus nerve, which connects some 100 million nerve cells from the digestive tract to the base of the brain. By altering the neural signals in the vagus nerve, changing taste receptors, producing toxins to make us feel bad and releasing chemical rewards to make us feel good, the microbes, in effect, manipulate our mood and eating behavior. Diet is Crucial to a Healthy Microbiome Throughout time, the genes we inherited from our ancestors have co-evolved with the bacterial genes that are present throughout our digestive tract. And, while the genes we inherit are relatively fixed, it increasingly appears that it may be possible to reshape the genes governed by our resident microbes. The reason? Microbes evolve so quickly (their average life expectancy is about 20 minutes), that their genetic composition can change rapidly in as little as 24 hours. This allows the bacteria to adapt quickly to changes in their environment. This tremendous flexibility helps us to respond to threats and opportunities that we did not evolve in our own genome. Due to their short lifespan, bacteria could respond quickly to dietary changes and this improved our chances of survival. This evolutionary advantage has helped humans survive when food was scarce. Today, the problem is that the typical American diet, featuring highly-processed, high glycemic load, calorie-dense foods, feeds our stomach but starves the important residents in our digestive tract. In particular, a lack of fiber in our diet is testing how quickly our microbiota can adapt to these dietary changes. Both animal and human studies have demonstrated that the microbiome can be influenced by the foods we eat. These studies have shown that a typical Western diet, one that is high in fats and low in fiber, encourages a type of obese bacterial family to populate our GI tract. Conversely, a diet high in plant foods and fiber encourages a type of slim bacterial family to colonize our digestive tract. How long does it take for a change in diet to begin working? In animal studies, when animals were switched from a low-fat, plant-rich diet to a high-fat, high-sugar diet, the microbiota was changed after only one day on the junk food. And like their human counterparts, mice fed the Western diet became obese. How do I Restore My Microbiome? Even if you ve been splurging on junk food for years or your intentions to eat healthy get sidelined on the weekend, the good news is that within a matter of days, you can begin to restore your microbiome by eating a healthy diet. I developed the LeanBiotics to help modify your diet, lifestyle and especially your microbiome. In the following chapters, you will learn how cleansing, nourishing, replenishing, sustaining and boosting your microbial garden can become the key to promoting a healthy body weight. 53

5 TENDING YOUR MICROBIAL GARDEN Tending Your Microbial Garden Just as you would tend a vegetable or flower garden, your microbial garden needs tending, too. Start by cleansing and removing the weeds. Nourish your internal garden with prebiotics and special foods. Then replenish it with select probiotics planting the seeds for growth. Continue to sustain your garden with the right nutrients to promote ongoing growth, and amplify your efforts with physical activity. The result? A healthy, balanced internal garden your lean microbiome. The LeanBiotics is designed to provide you with the products, education and tools needed to guide you every step of the way and help you reach a healthy weight! The LeanBiotics Program was developed based on the following five steps: Step 1: Cleanse Your Microbiome Removing the Weeds Cleanse the gut by taking the LeanBiotics Cleanse supplement and by making important changes to your diet. Like weeding a garden, this step prepares your digestive tract to receive and support the development of beneficial bacteria your internal garden. Step 2: Nourish Your Microbiome Promoting a Healthy Internal Garden After cleansing, the next step is to nourish the beneficial microorganisms in your digestive tract. Using the gardening analogy, after pulling out the weeds, compost is added to enrich the soil. What s the best way to feed your internal garden? By providing the beneficial bacteria in your gut with the nutrients that they need to flourish. During this step you will start LeanBiotics Prebiotic and introduce foods high in prebiotic fiber, a special type of food that these lean microorganisms feed on. Step 3: Replenish Your Microbiome Planting the Seeds for Growth Now that your internal garden has been weeded of the bad bacteria and nourished with beneficial nutrients, your garden is ready for spring planting. During this step you will start LeanBiotics Probiotic to replenish the number and diversity of beneficial, lean bacteria thriving in your digestive tract. In addition, you will introduce foods that naturally contain probiotics to ensure a healthy, balanced and self-sustaining microbiome. Step 4: Sustain Your Microbiome Growing Your Body s Microbial Garden During this step, you ll be tending to your internal garden to ensure that it gets the nutrients needed to grow and flourish. You will include LeanBiotics LeanMeal RS Meal Replacement Drink in your daily dietary routine. At the same time, you ll try to limit the foods that promote the development of bad bacteria. This sustenance phase is all about balance. Step 5: Boost Your Microbiome Augmenting Your Results with Exercise The foods and nutrients you consume on an everyday basis have a major impact on your health, wellness and weight. Adding exercise to your routine is like adding sunshine and water to your garden. Daily exercise not only improves your success and promotes a lean body but boosts your gut microbiome in the process. Bottom line? Your metabolism, weight and appetite depend on the balance of microbial organisms in your gastrointestinal tract. The good news? Even if you ve been eating unhealthy for years, your microbiome can be restored by adding LeanBiotics and products to your daily routine. 4

6 TENDING YOUR MICROBIAL GARDEN Step 1: Cleanse Your Microbiome Removing the Weeds The first step of the LeanBiotics aims to cleanse the gut by taking the LeanBiotics Cleanse supplement and by making important changes to your diet. Like weeding a garden, this step prepares your digestive tract to receive and support the development of beneficial bacteria your internal garden. The goal of cleansing is to reduce the populations of bad bacteria in the gut. You also want to remove the foods that these bacteria thrive upon plus minimize foods that promote allergies and eliminate chemicals that are toxic to your body. The duration of the cleanse step is two weeks. LeanBiotics Cleanse An important part of cleansing is to move things along via the major route of elimination through the colon. During this initial phase, you ll take LeanBiotics Cleanse to support healthy digestive function. LeanBiotics Cleanse is formulated with a blend of 10 natural herbs to support the body's regular gastrointestinal detoxification processes and digestive health, plus cascara sagrada to promote regularity. Cascara sagrada facilitates the removal of undesirable microorganisms from the digestive tract. Yellow dock, licorice root, oregano leaf and Oregon grape support balance and cleansing. Milk thistle helps eliminate toxins and excess waste, and protects and promotes liver health. Ginger and peppermint soothe and calm, helping to minimize gastrointestinal discomfort. Marshmallow s high mucilage content lubricates and soothes the digestive tract. Burdock and dandelion stimulate digestion, and inulin promotes the growth of beneficial bacteria. While the benefits are numerous, conducting a periodic cleanse will help with weight maintenance, rebalanced gut bacteria, improved blood sugar control, increased awareness of eating behaviors and improved overall health. Foods to Avoid While Cleansing A crucial part of the cleansing process is limiting or eliminating the foods that feed the bad bacteria so that they can no longer proliferate and outnumber the beneficial bacteria. Unfortunately, many of our favorite foods sweetened beverages, snacks and desserts are the very foods bad bacteria thrive upon. But once you ve rebalanced your gut microbiome, you can treat yourself occasionally, as long as you do so in moderation. Minimize intake of obvious dietary toxins like sodium, sugar, caffeine and alcohol, and avoid allergenic foods like dairy, wheat and gluten, peanuts and soy. While cleansing, you should also avoid: Processed & Packaged Foods Added Sugars/Refined Carbs Saturated Fats and Processed Meats Summary: In Step 1, you will cleanse the gut by using LeanBiotics Cleanse combined with important dietary changes that eliminate foods that feed bad bacteria. 75

7 TENDING YOUR MICROBIAL GARDEN Step 2: Nourish Your Microbiome Promoting a Healthy Internal Garden After cleansing, the next step is to nourish the beneficial microorganisms in your digestive tract. Using the gardening analogy, after pulling out the weeds, compost is added to enrich the soil. What s the best way to feed your internal garden? By providing the beneficial bacteria in your gut with the nutrients that they need to flourish. During this step you will start LeanBiotics Prebiotic and introduce foods high in prebiotic fiber, a special type of food that these lean microorganisms feed on. LeanBiotics Prebiotic To ensure that you re adequately nourishing your good bacteria, you ll add LeanBiotics Prebiotic to your daily routine. Formulated with glucomannan plus inulin, two prebiotics that promote the growth of the beneficial bacteria, this prebiotic supplement provides nutrients that allow the good bacteria to thrive. Think of it as Miracle-Gro for your internal garden. Taking a supplement is a convenient way to ensure that you re getting sufficient levels of prebiotics to support a healthy digestive tract. Because LeanBiotics Prebiotic doubles as a good source of fiber, taking this supplement also helps boost your dietary fiber intake. LeanBiotics Prebiotic will not only support digestive health but your weight loss efforts too. Studies have shown that consuming glucomannan with a calorie-restricted diet also supports weight loss by increasing satiety (the feeling of fullness after eating). Given our modern diet and lifestyle, many adults fall short of meeting the daily requirements for dietary fiber intake (25g to 38g). Because fiber is so crucial to a healthy microbiome, foods like beans, berries and barley should be consumed to increase fiber intake, along with foods rich in prebiotic fiber like dandelion greens, leeks and asparagus. What are Prebiotics? Prebiotics are non-digestible carbohydrates like soluble fiber that nourish the beneficial bacteria in our digestive tract. These carbohydrates can t be digested or absorbed in the small intestine by human cells but are passed along to the colon where gut bacteria metabolize (ferment) them. They also stimulate the growth and activity of the intestinal populations Lactobacillus or Bifidobacterium which are needed for a lean body. Benefits of Prebiotics When beneficial bacteria ferment (break down) prebiotic fiber, compounds called short-chain fatty acids (SCFAs) are produced. SCFAs not only nourish the cells that line the colon (colonocytes) but support health in a number of ways: By lowering the ph level of the colon and enhancing the absorption of minerals like calcium and magnesium. By regulating the release of insulin by the pancreas and controlling the breakdown of glycogen by the liver, helping to stabilize blood sugar levels. By suppressing cholesterol synthesis in the liver, helping to reduce levels of bad or LDL cholesterol and triglyceride levels. By stimulating the production of cells, antibodies, proteins and other substances thereby supporting the immune system function. Summary: In Step 2, you will nourish the beneficial microorganisms in your digestive tract by starting LeanBiotics Prebiotic and introducing foods high in prebiotic fiber. 86

8 TENDING YOUR MICROBIAL GARDEN Step 3: Replenish Your Microbiome Planting the Seeds for Growth Now that your internal garden has been weeded of the bad bacteria and nourished with beneficial nutrients, your garden is ready for spring planting. During this step you will start LeanBiotics Probiotic to replenish the number and diversity of beneficial, lean bacteria thriving in your digestive tract. In addition, you will introduce foods that naturally contain probiotics to ensure a healthy, balanced and self-sustaining microbiome. LeanBiotics Probiotic By introducing the lean bacterial strains in LeanBiotics Probiotic and nourishing your digestive tract with foods tha encourage beneficial bacteria, you can modulate your gut microbiome. The combination of prebiotics and probiotics (called a synbiotic) provides a one-two punch against weight gain by working synergistically to produce greater results than prebiotics or probiotics alone. LeanBiotics Probiotic colonizes your microbiome with a proprietary blend of Lactobacillus and Bifidobacterium strains to maximize the bacterial diversity of your microbiome. Each serving is formulated with 16 billion beneficial Colony Forming Units (CFUs). This supplement is also formulated with 100 mg of prebiotic inulin to provide optimum synbiotic support. Importantly, our exclusive BIO-tract Delivery Technology helps protect the beneficial microorganisms from stomach acid on their way to the intestines. In addition, LeanBiotics Probiotic is made using LiveBac, a patented tableting technology which significantly extends shelf-life for probiotic organisms even without refrigeration. Gut Microbes and Obesity Currently, there is one area of research that seems to be unlocking the riddle of obesity: the gut microbiome. By studying gut microbes in mice and in humans, researchers have discovered increasing evidence that our microbiome is a major factor in the development of obesity. Scientists have determined that two large groups (called phyla) account for 90% of all types of bacteria that reside in our digestive tract. One group is called Firmicutes and the other is Bacteroidetes. Most published studies have shown that obese individuals have a greater proportion of the bacterial group Firmicutes (think fat) and lower amounts of Bacteroidetes (lean) than normal weight individuals. In addition, studies have demonstrated that decreased microbial diversity in the gut is also associated with higher rates of obesity. Boosting Your Beneficial Bugs You can boost your beneficial bacteria by adding them directly to your digestive tract by eating probiotic-rich foods and by taking a daily probiotic supplement. A few of the most common probiotic foods include yogurt with live & active cultures, kefir, miso, pickled and fermented vegetables like sauerkraut, kimchi and Kombucha. Summary: In Step 3, you will you will start LeanBiotics Probiotic to replenish the number and diversity of beneficial, lean bacteria thriving in your digestive tract and introduce foods that naturally contain probiotics. 97

9 TENDING YOUR MICROBIAL GARDEN Step 4: Sustain Your Microbiome Growing Your Body s Microbial Garden During this step, you ll be tending to your internal garden, to ensure that it gets the nutrients needed to grow and flourish. In step 4, you will include LeanBiotics LeanMeal RS Meal Replacement Drink in your daily dietary routine. At the same time, you ll try to limit the foods that promote the development of bad bacteria. This sustenance phase is all about balance. LeanMeal RS Meal Replacement Drink During this phase, you ll replace just one meal a day with LeanMeal RS to help reduce your daily caloric intake and promote a healthy weight. This high-quality, balanced meal replacement shake will help keep you feeling full and satisfied. Just like hiring an experienced gardener can help with the maintenance and care of a garden, using a high-quality meal replacement can help keep you on track especially if you find yourself making bad food choices when you re pressed for time or food options. Each serving of LeanMeal RS provides 18 grams of high-quality whey protein and 8 grams of Fibersol-2, a prebiotic fiber that nourishes the beneficial bacteria in your digestive tract and helps keep blood sugar levels stable in between meals. With fewer than 130 calories and 1 gram of sugar per serving (when prepared with water), LeanMeal RS is a delicious meal replacement that makes it easy to manage your caloric intake. Quality Carbs & Fiber In addition to having a low glycemic index and a low glycemic load, a hallmark of a quality carbohydrate is the amount of fiber naturally occurring in the food, namely the three major types of fiber - soluble, insoluble and resistant starch. Foods that support a robust microbiome also promote a healthy weight. These high-quality, health-promoting foods are found in the perimeter of the grocery store and typically don t have labels. These foods include a wide variety of fruits, vegetables, whole grains, legumes, nuts and seeds. The LeanBiotics provides each type of fiber: LeanBiotics Prebiotic is formulated with the soluble fibers glucomannan and inulin and the insoluble fibers rice bran and barley grass. LeanBiotics LeanMeal RS is formulated with Fibersol-2, a type of resistant starch. High-Quality Protein There are a number of different protein sources, including both animal and plant-based foods. Animal Proteins - Includes eggs (organic, free-range, if possible), non-fat or low-fat dairy, fish, skinless poultry and lean cuts of pasture-fed beef (lower in saturated fat and higher in omega-3 fatty acids than conventional grain-fed). Plant Proteins - Includes legumes (like lentils and chickpeas), seeds (such as hemp seeds, quinoa, sunflower seeds and chia seeds) and nuts (like pistachios, cashews and almonds). Quality Fats Quality fats are generally unsaturated and include the health-promoting fats found in flax seeds and walnuts, deep, coldwater fish, olive oil and other nourishing oils. Poorer quality fats include saturated fats (naturally or through processing) and partially hydrogenated fats which are generally disease-promoting. Summary: In step 4, you will include LeanBiotics LeanMeal RS Meal Replacement Drink in your daily routine. Replacing one meal a day with LeanMeal RS can help to reduce your daily caloric intake and promote a healthy weight. 8

10 TENDING YOUR MICROBIAL GARDEN Step 5: Boost Your Microbiome Augmenting Your Results with Exercise The foods and nutrients you consume on an everyday basis have a major impact on your health, wellness and weight. Adding exercise to your routine is like adding sunshine and water to your garden. Daily exercise not only improves your success and promotes a lean body but also boosts your gut microbiome in the process. Studies have demonstrated that exercise enhances microbial diversity and the proportion of lean bacteria in the gut. The three primary types of exercise - cardiovascular, resistance and flexibility - are the combination that will help you lose weight and maintain this weight loss over time. Cardiovascular Fitness & Endurance Training Cardiovascular exercise or cardio is necessary to maintain your cardiovascular system, including all your blood vessels and your heart. Also known as endurance/aerobic exercise, this type of exercise works out your heart, lungs and circulatory system and includes activities such as: Elliptical Running/jogging Brisk walking Cycling Jumping rope Endurance exercise should be performed 3-5 times per week for minutes per session. Resistance Exercise & Strength Training Strength and resistance exercises aim to strengthen and build your muscles and increase bone density. They also help increase metabolism and reduce the risk of injury. These activities include: Weight lifting Resistance bands Kettle bell exercises Body weight exercises (i.e. pull-ups, push-ups, etc.) Resistance exercise should be performed 2-3 times per week for 30 to 40 minutes. Flexibility & Balance Flexibility exercises help stretch muscles and allow your body to stay lithe, while balance exercises help with stability and coordination. These exercises include: Yoga Pilates Stretching Stand on one foot Heel-to-toe walk Aim to include flexibility and balance exercises into your exercise routine. Devote one workout a week to a yoga, Pilates or other stretching type class. Summary: In step 5, you will try to add the three primary types of exercise to your routine to boost your microbiome helping you to lose weight and maintain this weight loss over time. 119

11 LeanBiotics Promoting a Healthy Weight by Modifying Your Microbiome > Restore Balance > Feel Lighter > Be Less Bloated > Maintain Regularity > Enhance Energy > Feel Full Faster > Reduce Cravings > Feel Healthy Modification of the microbiome may be the key to weight loss that has been missing. 10

12 LeanBiotics Diet & Exercise Program Manhattan Beach, CA Toll Free: VitaMedica Corporation