<p>The intestinal barrier serves as a gatekeeper to the human body. The loss of the health and integrity of this barrier influences multiple aspects of human health – including cardiometabolic function, neurological health, behavior, and more – in surprising and unexpected ways. One of these ways involves lipopolysaccharide, or LPS, a bacterial product that arises in the intestine, and its interaction with far distal tissues and organs via the induction of immune mediators.<br /> <br /> Dr. Rhonda Patrick was the keynote speaker for the Metabolic Health Summit, held May 5 – 8, 2022, in Santa Barbara, California. Her presentation described the role that intestinal permeability and bacterial products play in aging, inflammation, and chronic disease.</p> <p><strong>In this episode, we discuss:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(08:12)</strong> Atherosclerosis</li> <li><strong>(13:49)</strong> Brain</li> <li><strong>(16:07)</strong> Circulating LPS and behavior</li> <li><strong>(19:05)</strong> Toll-like receptors and inflammation</li> <li><strong>(24:00)</strong> Factors that affect intestinal permeability</li> <li><strong>(30:10)</strong> Alcohol</li> <li><strong>(32:07)</strong> Gluten</li> <li><strong>(35:21)</strong> Butyrate and dietary fiber</li> <li><strong>(37:48)</strong> Dietary fat</li> <li><strong>(42:21)</strong> Biomarkers of intestinal permeability</li> <li><strong>(43:11)</strong> Omega-3 fatty acids</li> <li><strong>(50:02)</strong> Q&A</li> </ul> <p><a href="https://www.foundmyfitness.com/episodes/intestinal-permeability">Show notes and video</a></p> <p>LEARN MORE: Coinciding with this release, you can now find a variety of deep resources on the FoundMyFitness website for all of the topics covered in this episode.<br /> <br /> <a href="https://www.foundmyfitness.com/topics/blood-brain-barrier">Learn about the blood-brain barrier</a><br /> <br /> <a href="https://www.foundmyfitness.com/topics/intestinal-permeability">Learn about intestinal permeability</a><br /> <br /> <a href="https://www.foundmyfitness.com/topics/toll-like-receptors">Learn about toll-like receptors</a><br /> <br /> <a href="https://www.foundmyfitness.com/topics/small-vessel-disease">Learn about cerebral small vessel disease</a></p> <p><span class="style-scope yt-formatted-string" dir="auto">SUPPORT THE CHANNEL: Many of these magnificent resources exist directly as a result of our premium members. As a premium member, listeners get access to our exclusive podcast <em>The Aliquot</em>, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of the FoundMyFitness platform.</span></p> <p><a href="https://www.foundmyfitness.com/crowdsponsor">Become a member</a></p>
Actionable Insights
1. Prioritize Omega-3 Intake
Consume omega-3 fatty acids, especially from seafood, as low intake is a major preventable cause of death and a high omega-3 index is linked to increased life expectancy and reduced cardiac death.
2. Manage Chronic Stress
Actively manage psychological stress to prevent intestinal permeability, as stress hormones can degrade tight junctions in the gut barrier.
3. Increase Fermentable Fiber
Consume a variety of fermentable fiber sources, such as berries, root vegetables, mushrooms, oats, garlic, onions, artichokes, green bananas, and cooked/cooled potatoes, to boost butyrate-producing gut bacteria and prevent LPS leakage.
4. Engage in Aerobic Exercise
Regularly perform aerobic exercise to increase the population of beneficial butyrate-producing bacteria in the gut, which helps maintain gut barrier integrity and improves brain health.
5. Practice Time-Restricted Eating
Implement time-restricted eating to promote the growth of beneficial butyrate-producing bacteria in the gut, aligning with the circadian rhythm of gut microbes.
6. Achieve Healthy Weight
Maintain a healthy weight through caloric restriction (e.g., limiting food intake, skipping meals) to decrease markers of intestinal permeability and improve overall health.
7. Improve Insulin Resistance
Focus on strategies that improve insulin resistance, as this can counteract the negative effects of elevated circulating lipopolysaccharide (LPS).
8. Avoid Saturated Fat + Refined Carbs
Do not combine saturated fat with refined carbohydrates, as this combination significantly increases LPS leakage from the gut.
9. Limit Pure Dietary Fats
Reconsider consuming pure fats, such as butter or heavy cream in coffee, especially without a fiber matrix, as they can be harsh on the gut and increase LPS leakage.
10. Avoid Heated Omega-6 Oils
Do not consume heated omega-6 vegetable oils, as this practice has been shown to increase LPS leakage from the gut in humans.
11. Avoid Emulsified Fats
Steer clear of emulsified fats, as they appear to be particularly detrimental for promoting LPS leakage from the gut.
12. Limit Binge Drinking
Refrain from binge drinking (defined as 3-4 drinks for women, 4-5 for men) as it causes massive LPS release from the intestines and can be especially damaging to gut health when combined with other stressors.
13. Focus on Nutrient Density
Shift your dietary focus towards consuming nutrient-dense foods rich in essential vitamins, minerals, fatty acids, and amino acids, as this approach naturally displaces less healthy options.
14. Get Omega-3 Index Tested
Request an omega-3 index test, which measures omega-3 fatty acid levels in red blood cell membranes, for an accurate, long-term assessment of your omega-3 status.
15. Assess Gut Permeability
Ask your primary care physician for a lactulose-mannitol ratio test to accurately assess intestinal permeability, as it is considered a more reliable biomarker than direct LPS tests.
16. Avoid Direct LPS Lab Tests
Do not rely on commercially available lab tests for circulating lipopolysaccharide (LPS), as they are notoriously prone to false positives and unreliable.
17. Gluten for Celiac Disease
If diagnosed with celiac disease, strictly avoid gluten, as its gliadin component causes long-term tight junction disassembly and intestinal permeability.