✋ THE PAUSE ✋

DOC MAC'S GUT PROTOCOL

MODULE FOUR

PROTECT YOUR GUT'S LINING

Module Goal: To protect your intestinal barrier to reduce permeability, calm inflammation, and support health and life span.

“Doc, we’ve learned that we are nothing but tubes filled with trillions of microorganisms and that we need to feed these microbes with plant fibers called prebiotics. We have also learned that adding a variety of these microorganisms to our gut is essential for achieving optimal health. We can increase the variety of our microbiome by consuming probiotic foods and probiotic supplements.”

That’s a reasonably complete synopsis.

But, in the beginning, you told us that our guts were damaged through the use of processed foods, environmental toxins, etc. Prebiotics and probiotics work on fixing our microbiome, but what about the actual gut lining? Did you not mention that the gut’s lining becomes leaky?

I like to call it a hyperpermeable epithelium, but yes, the gut’s lining can leak. In this module, I want to discuss how to dam the upstream source of the most damaging substances to our gut's lining.

When I was a preteen, I loved playing "It," a game where one player is "it" and counts to a number with their eyes closed at a "home base," usually a tree. While the “it” player is counting, the other players hide. After counting, the player who is "it" calls out, "Ready or not, here I come!" and the "it" player searches for the hiders.

Hiders try to get back to the home base without being tagged by "it." If a hider is tagged by "it" before reaching home base, that hider becomes "it." If a hider reaches the home base before being tagged, they are "safe".

“It” becomes the protector of the home base by eliminating those trying to reach the home base.

Beneficial bacteria, also called our symbiotic bacteria, are “it.” They live on the gut’s lining, counting and waiting for food, harmful bacteria, also called parasitic bacteria, and other outside world chemicals to enter the gut’s lumen. When food or unwanted entities enter our lumen, the symbiotic bacteria digest the food or engage in battle with the parasitic bacteria or chemicals.

“The symbiotic microbes protect the ‘home base,’ our epithelial gut lining, from becoming damaged.”

Sometimes, the harmful food, microbiota, or chemicals prevail, and when they do, they compromise the second line of defense: our epithelium. Imagine an undigested food particle, or E. Coli, or a piece of plastic, enters the epithelium. When this happens, our third line of defense, the lamina propria, which houses our immune cells, releases them, and they attack the food particle, parasitic bacteria, or human-made chemical. This battle is what causes inflammation, which damages the gut's lining. This is what makes the epithelium permeable to harmful substances that now enter our bloodstream.

THE GATE KEEPERS

The epithelium is a network of gates, called tight junctions, which are also known as zonulin-regulated gates. If these tight junctions become loose due to inflammation, hyperpermeability occurs, and the outside world that’s not supposed to enter our bodies does so.

ZONULIN

Zonulin is the “gatekeeper." It is a protein that opens and closes the gates of our gut's lining. Zonulin permits only small molecules to pass into the bloodstream while blocking the entry of larger, potentially harmful substances.

"Leaky gut" occurs when zonulin levels are dysregulated by inflammation, and the tight junctions can become more permeable.. This allows unwanted substances, such as toxins, bacteria, and undigested food particles, to pass through the epithelium and into the bloodstream.

This is one of the most significant concerns for our health and life spans. Increased intestinal permeability triggers our immune responses and causes inflammation throughout the body. I will reiterate: chronic inflammation will be the disabler and destroyer of us.

“So, Doc, what can we do to keep our tight junctions tight?”

Complete the first two steps of the protocol:

1. Consume lots of prebiotics to feed the microbiota we already have
2. Consume probiotics to support a diverse range of bacteria within the microbiome.

And then stop the most common upstream sources of epithelium damage.

THE LOOSENERS

DYSBIOSIS

The primary cause of gut hyperpermeability is dysbiosis.

Gut dysbiosis is an imbalance in gut microbes—too many harmful ones, too few beneficial ones, or low diversity. It causes leaky gut, and its associated digestive issues, and is linked to

• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD)
• Susceptibility to infections: (Exp: C. difficile and H. pylori)

Some studies suggest that dysbiosis and hyperpermeability of the gut are also linked to

• Obesity
• Allergies
• Autoimmune Diseases

INFLAMMATORY FOODS

If you wish to increase your odds of having a longer health and life span, you must become “It” along with your beneficial bacteria. One way you can become “It” is to avoid proinflammatory foods. Here is a list of foods to avoid while following the Gut Protocol of HOPE.

• Processed meats: High in saturated fat, which promotes inflammation. Examples: bacon, sausage, hot dogs.
• Refined carbohydrates: Stripped of nutrients and fiber, contributing to inflammation. Examples: white bread, pastries, pasta, sugary cereals.
• Insulin Spiking Foods: Consuming sugar or grains can cause your insulin levels to spike, leading to a pro-inflammatory state. Examples: wheat, rice, oatmeal, corn, and, of course, anything with added sugar.
• Trans fats: Raise bad cholesterol and lower good cholesterol, increasing the risk of heart disease, stroke, and type 2 diabetes. Examples: margarine, shortening, some baked goods, and fried foods.
• Fried foods: Contribute to inflammation due to high levels of unhealthy fats. Example: French fries.

ENVIRONMENTAL TOXINS

• Heavy metals, including arsenic, lead, mercury, cadmium, and chromium, can disrupt the gut microbiome, induce oxidative stress, and directly damage the intestinal barrier.
• Pesticides, such as glyphosate-based herbicides (Roundup), can damage the gut’s lining.
• Microplastics: These tiny plastic particles can accumulate in the gut, disrupting gut flora and leading to inflammation and malfunctions in the metabolic process. Microplastic fibers reduce mucus secretion, which compromises the gut lining.
• Organic pollutants, such as polycyclic aromatic hydrocarbons (PAHs) found in vehicle exhaust, smoke from wood burning, and tobacco smoke, harm the gut microbiota and lead to gut microbiome toxicity.
• Endocrine Disrupting Chemicals (EDCs): These chemicals, such as bisphenol A (BPA), can interfere with the body's hormonal system and alter the gut microbiome, potentially contributing to immune system vulnerability and changes in gut microbiota, according to the National Institutes of Health (NIH).
• Air Pollutants: Particulate matter and gaseous pollutants, such as sulfur dioxide (SO2) and nitrogen dioxide (NO2), can increase intestinal permeability and trigger inflammatory responses in the gut, according to the National Institutes of Health (NIH).

MEDICATIONS

Several medications can potentially damage the gut epithelium, thereby disrupting gut barrier function and increasing intestinal permeability.

• Nonsteroidal Anti-inflammatory Drugs (NSAIDs): NSAIDs like ibuprofen and aspirin are known to weaken the gut lining and can cause various issues, including increased intestinal permeability, inflammation, erosions, and ulcers.
• Antibiotics: Antibiotics can disrupt the balance of gut bacteria by indiscriminately killing both harmful and beneficial microbes. This can lead to dysbiosis, which can damage the gut lining and increase susceptibility to infections, such as Clostridium difficile.
• Proton Pump Inhibitors (PPIs): PPIs, used to reduce stomach acid, can alter the gut environment, potentially leading to bacterial overgrowth and increased intestinal permeability. Some studies suggest that long-term use of PPIs disrupts the integrity of the gut barrier.
• Steroids, such as prednisone and hydrocortisone, can suppress the immune system, including the gut-associated immune system, which can compromise gut barrier function. High doses of cortisol (STRESS), which can be elevated by steroids, have also been shown to break down the gut lining.
• Oral Contraceptives: Some research suggests a link between oral contraceptives, particularly those containing high levels of estrogen, and an increased risk of Candida overgrowth, which can contribute to leaky gut.
• Acid-reducing Drugs: Medications that reduce stomach acid, including antacids beyond PPIs, can decrease the body's first line of defense against harmful pathogens and increase the risk of gut infections and potential leaky gut.

I am not suggesting you stop these medications. Always consult your healthcare practioner before stopping any medication. The key is to optimize your ehalth to a point you don't need to take these medications.

In our next module, we will take the first step to healing the damage that has already been done to the epithelium, but before that, if you would like to lose weight and feel great, I will coach you fro free, but only if you ahve enough guts. 🤭 Sorry I couldn't resist.

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This Week's US-IE

Vicky and I have been dry camping in the Sierra with no cellular service for the entire week. People say it is good to unplug. It drove me crazy.

⛰ The Macs

#thirdactcoach

Making the "Third Act" AWESOME!​

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Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

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