In this episode, Tara dives into the complexities of high-fat, ketogenic, and carnivore diets, specifically focusing on their impact on the microbiome. She emphasizes the importance of consuming ample protein, particularly as we age, but raises concerns about the excessive intake of fats that often accompanies these dietary approaches.
Tara breaks down why high-fat diets are problematic for gut health, detailing how increased bile production can feed harmful bacteria and produce damaging metabolites like hydrogen sulfide. She offers practical tips for maintaining a balanced gut, such as incorporating a diverse range of plant foods and being cautious with saturated fats.
Bringing it all together, Tara discusses how these diet choices can lead to systemic inflammation and other health issues over time. She highlights the importance of stool testing to understand your individual gut health and advises against trends like bulletproof coffee and excessive use of coconut oil. Tune in to learn how to support a healthy gut while still meeting your protein needs.
In this episode:
The Protein Positivity:
Tara emphasizes the crucial role of ample protein intake as we age, especially to combat sarcopenia and build muscle strength. But as we focus on proteins, are we overlooking the impact of fats on our gut health?
High Fat Diets: Myth Vs. Reality:
While fats have moved from villain to hero over the years, Tara explains why we've swung the pendulum too far in favor of high-fat diets. She discusses her evolving view on these diets, influenced by recent research and insights from mentors in the microbiome space.
The Microbiome Connection:
Learn how high-fat diets can significantly alter your gut microbiome, leading to increased bad bacteria, reduced diversity, and the production of harmful metabolites like hydrogen sulfide. Tara discusses the implications of these changes, from inflammation to slowed transit times and more.
Practical Tips & Alternatives:
Instead of adhering to extreme diet trends like keto and carnivore, Tara shares practical advice on increasing dietary diversity. Discover the benefits of foods like bitter radishes and Jerusalem artichokes, and simple swaps like choosing extra virgin olive oil over coconut oil.
The Benefits of Testing:
Tara highlights the importance of regular stool testing to get an accurate snapshot of your gut health and tailor a protocol that supports your body's unique needs. She's constantly updating her practices based on the latest research and clinical findings, ensuring you receive the most effective advice possible.
A Fun Fact
Did you know just a small amount of fruit or fiber with a high-fat meal can significantly reduce the inflammatory response in your body? 🍎 Yup, it's scientifically proven! Imagine that next time you grab a burger.
Mentioned in this episode:
HRT Made Simple™ – Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script.
[FREE] The Ultimate Midlife Perimenopause Handbook – Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).
Hi, I'm Tara Thorne, FDN-P, RHN, FNC, CMRCP. Basically? I’m a women's health and hormone expert. After serving thousands of women in my 10+ years of clinical experience, I bring you The Hormone Balance Solution podcast – a podcast aimed to educate and empower midlife women.
Midlife can be a confronting time but it doesn’t have to be a bumpy ride. No matter where you’re at, or where you’ve come from we can get you feeling better in midlife than you have in years – plus set yourself up for healthier decades to come.
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