Dr. Justin Sonnenburg Dr. Justin Sonnenburg is an associate professor of microbiology and immunology at Stanford and Dr. Erica Sonnenburg is a senior research scientist in the Sonnenburg lab where they research many aspects the interaction between diet with the 100 trillion or so bacteria in the gut (specifically the colon) and how this impacts the health of the host (which in this case is a laboratory research mouse). In this episode, we discuss...  (00:00) Introduction (02:50) What is the gut microbiota? (08:10) A lack of dietary fiber starves the gut microbiota (16:13) The close interplay of our gut and immune system (17:58) Connecting the dots between the gut, immune system, inflammation, and autoimmune diseases (20:45) A diet with a variety of fibers promotes microbiome diversity and health  (25:30) Artificial sweeteners induce glucose intolerance by altering the gut microbiota (29:00) Individualized responses to repeated antibiotic perturbation (30:27) The risks of antibiotic overuse (32:10) Probiotics can support a healthy microbiota following antibiotics (38:05) Factors during birth and infancy that influence microbiome development If you’re interested in learning more, you can read the full show notes here. Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022. In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting.Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson.Specifically, we cover: Intro (00:00) Circadian Disruption is a Problem with Dr. Satchin Panda (01:59) Fasting & weight loss with Dr. Courtney Peterson (08:26) Optimal fasting window with Dr. Satchin Panda (15:49) Nutrition science claims with Dr Gil Carvalho (36:49) Diet & metabolic health with Dr. Richard Johnson (51:32) Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22) Lowering cholesterol with Dr. David Jenkins (1:14:06) Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44) Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43) Fermented foods (1:49:35) Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26) Simple dietary advice with Dr Tim Spector (1:55:57) Muscle & metabolic health with Dr. Donald Layman (1:58:34) Aging pathways with Dr. Valter Longo (2:07:24) Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48) Outro (2:20:11) Episodes featured: Episode #221 with Dr Satchin Panda Episode #232 with Dr Courtney Peterson Episode #207 with Dr Gil Carvhalo Episode #233 with Dr Richard Johhson Episode #231 with Dr Alan Flanagan & Danny Lennon Episode #216 with Dr David Jenkins Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner Episode #224 with Dr Tim Spector Episode #236 with Dr Don Layman Episode #237 with Dr Valter Longo Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner I hope you find this episode helpful for consolidating some of the key learnings from 2022.Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more.Happy new year.Enjoy, friends.SimonWant to support the show?The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.Simon Hill, MSc, BSc (Hons)Creator of theproof.com and host of The Proof with Simon HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary two-week meal plan and high protein Plant Performance recipe book