How to Break a Long Fast and Get Back to Sleep

Today, I am blessed to have here with me Megan Hall. She received her BS in Exercise Biology and MS in Nutritional Biology at UC Davis where her research focused on the effects of low carbohydrate and ketogenic diets on longevity and health span in mice.

This episode originally aired in July 2021.

She currently works as Scientific Director at Nourish Balance Thrive, an online health coaching company helping people achieve optimal health and peak performance. In her free time Megan enjoys reading, strength training, and hiking in the Colorado mountains.

In this episode, Megan opens up the show by explaining why she wanted to learn more about nutritional and lifestyle interventions for optimal health. Even if you are making the necessary lifestyle changes, you can still be facing health issues. Megan explains why you may want to consider the gut as the reason you are having problems. Plus, Megan talks about how both physical and emotional stress can impact our gut health, and she gives tips on avoiding stress during mealtime. Tune in as we chat about overcoming acid reflux, the impact keto and fasting have on gut health, and whether or not you should give up drinking coffee.

Order Keto Flex: http://www.ketoflexbook.com

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[00:35] Why Megan Got Started In The Health Space

• In college, Megan became interested in functional medicine.
• She wanted to know more about how lifestyle and nutrition play a role in chronic diseases.
• Plus, Megan was becoming frustrated with conventional medical school education.
• Instead of pharmaceutical education, Megan wanted to learn more about helping people implement impactful nutritional and lifestyle interventions.
• Now, Megan works at Nourish Balance Thrive. She helps people achieve optimal health and performance. 

[06:15] You Made Necessary Lifestyle Changes But Something Is Still Wrong

• Megan will help people who already have changed their diets, and their sleep is on point. However, there are still health issues.
• In this case, Megan says something is going on in the gut. Intestinal permeability or dysbiosis could be causing health issues.
• A stool test and targeted supplementation can fix the gut problem.
• There isn’t a perfect stool test, unfortunately.

[09:40] Mental Emotional Stress Impacts Not Just Our Digestive Health, But Also Our Overall Health

• There are different ways that stress can impact the gut. Both physical and emotional stress can have consequences.
• The elevation of stress hormones can cause direct inflammation and lead to further gut-derived inflammation.
• Stress hormones can potentially even lead to food intolerance if gut permeability is involved.
• Also, stress can directly impact digestion and nutrient absorption.
• Our bodies are not designed to digest food while we are under stress.
• Plus, stress can lead to making poor food choices.
• Stress can also increase motility and fluid reabsorption in the gut.
• Take deep breaths before eating – it will bring your body back into the parasympathetic state.

[16:05] Eating Before Bed: It Can Affect Digestion, Sleep, And Your Circadian Rhythm 

• The body expects food to come during the day.
• Eating inherently increases our energy output and our body temperature.
• A drop in body temperature is one of the biggest signs or signals for our bodies to go to sleep.
• If you’re eating before bed, you’re not able to cool your body temperature down to increase melatonin.
• Sleep should be a time of rest and repair.
• If we are digesting while sleeping, it can cause issues.
• Plus, our gut microbes have their own circadian rhythms.

[19:45] Megan Reveals Tips For Overcoming Acid Reflux  

• Avoid really large meals.
• Some people have specific food triggers that cause acid reflux.
• Don’t eat close to bedtime.
• If you’re doing everything right, look at what's going on at the level of the gut to see if there's small intestinal dysbiosis.

[21:35] How Ketosis Can Impact Your Gut Health

• It makes sense from an evolutionary lens that our guts evolved to have this metabolic flexibility to adapt to different food resources available at a given time.
• There is some recent evidence in animals that butyrate may help enhance sleep.
• Butyrate also seems to have some anti-inflammatory effects both locally in the gut and then also outside of the gut.

[25:00] The Importance of Rotating Foods For Gut Diversity

• When gut cells use butyrate as a fuel, it's actually converted to ketone bodies.
• Ketones may help improve gut function and also be used as an alternative fuel source for the gut.
• Increase gut diversity by rotating which foods you eat.
• Plus, going in and out of ketosis will also help with gut diversity.

[27:25] The Multiple Benefits That Fasting Has On Your Gut Health

• Longer-term fasting may improve gut barrier function.
• Improved gut barrier function is associated with reduced relative bacterial abundance.
• Intermittent fasting or time-restricted eating in your day-to-day life is a good thing.
• Plus, fasting can give your gut a rest.
• Strategic fasting is a helpful tool for your toolbox.

[38:05] The Problems With Artificial Sweeteners & Which Ones You Should Avoid

• Monk fruit and stevia are some of the better artificial sweeteners.
• Whereas aspartame and sucralose are some of the worst.
• People who consume artificial sweeteners may have higher levels of insulin resistance.
• Long-term studies in humans looking at artificial sweetener intake that are controlled don't exist. There are a lot of questions that still need to be answered.
• Artificial sweeteners can potentially impact energy balance.

[43:50] How The Carnivore Diet Can Help Heal Your Gut

• Nutrient-dense whole foods are great for your gut.
• What diet works for you today may not be helpful for you down the road.
• Antinutrients in plants can be problematic. They can inhibit nutrient absorption.
• Some antinutrients will increase intestinal permeability.

[48:50] Should You Give Up Coffee For Your Gut Health?

• Polyphenols in coffee may have a positive effect on the gut microbial ecosystem.
• However, coffee can be inflammatory.
• People do not want to give up their coffee.
• Adding liquid saturated fats to coffee can be making your gut health worse. It can cause significant gut inflammation.
• If you’re having joint pain, brain fog, or an inability to focus, then coffee could be the issue.
• We need to appreciate that coffee can have both a positive and a negative effect on our gut health.

AND MUCH MORE!

Resources from this episode:

• Check out Nourish Balance Thrive: https://nourishbalancethrive.com/
• Nourish Balance Thrive Podcast: https://podcasts.apple.com/us/podcast/nourish-balance-thrive/id902460252
• Read Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics
• Read The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis
• Join theKeto Kamp Academy: https://ketokampacademy.com/7-day-trial-a
• WatchKeto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ

Order Keto Flex: http://www.ketoflexbook.com

--------------------------------------------------------

/ / E P I S O D E   S P ON S O R S 

BiOptimizers Magnesium Breakthrough Special Offer: http://www.magbreakthrough.com/ketokamp Use the coupon code ketokamp10 for 10% off AND a special gift. 

Text me +1 (786) 364-5002

Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. 

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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.