How the Microbiome Affects your Health & Ways to Optimise it | Drs. Sonnenburgs | The Proof EP 202
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- In Episode 202 I’m joined by Drs Erica and Justin Sonnenburg to learn more about microbes and the gut microbiome.
Research into the human microbiome is a fascinating and rapidly developing field, with new studies constantly being published. This week’s guests are notably accomplished researchers on this topic and bring a wealth of knowledge to the table.
Erica and Justin Sonnenburg, both PhD, are researchers at the Stanford University School of Medicine and authors of The Good Gut. Their work has been published in some of the top journals, including Cell, Science, and Nature. Justin has previously featured in Episode 191 of the show, and today Erica makes her debut on The Proof.
This episode, we recap (or introduce for new listeners) what microbes are and what the microbiome is. Then we dive into a more in-depth conversation about evolution and the microbiome, the impacts of industrialisation on the gut, and what inflammation really means for human health. You’ll learn about probiotics; microbiome diversity; the relationship between microbiota and disease; how low-fibre, animal-based diets effect the gut; and more.
Specifically, we cover:
0:00 Intro
2:42 Fasting & Gut Health
7:06 What the Microbiome is
14:47 Studying the Microbiome
19:00 Healthy vs Industrialized Microbiome
28:55 Inflammation
46:39 Food & Restoring Diversity
1:04:25 Elimination diets
1:15:39 Healing your own Microbiome
1:36:04 Gluten & Lectins
1:42:13 Lifestyle Changes
1:45:42 Outro
Whether you’re well versed in the gut microbiome or are hearing about it for the first time, there’s lots to learn in this episode. Drs Erica and Justin do an excellent and eloquent job of outlining the basics and expanding into more specific, complex components.
To learn more from the Drs Sonnenburg, you can access the Sonnenburg Lab website: (sonnenburglab.stanford.edu/
read their book, The Good Gut: sonnenburglab.stanford.edu/pr...)
and connect with Justin on Twitter: / gutbugs2
You can also listen to Dr Justin in Episode 191: theproof.com/fermented-foods-...
and see below for resources and more.
Thank you to The Proof partner Eimele Essential 8 for making this episode possible. Eimele Essential 8 is a multi-nutrient designed to cover all bases for plant-predominant eaters; it is a product I helped formulate and take every day. For 5% off, head to theproof.com/friends
When approaching a topic as complex as the gut microbiome, there’s always more to learn. I hope that you find this episode informative and illuminating.
Enjoy, friends.
Simon
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Additional resources
- Erica Sonnenburg’s Stanford Medicine talk: • Diet as a Lever to Imp...
- Sonnenburg Lab collaboration study: linkinghub.elsevier.com/retri... with Christopher Gardner on fibre, fermented foods, and the immune system
- Justin Sonnenburg’s publications: scholar.google.com/citations?... on Google Scholar
- Sonnenburg Lab webpage: sonnenburglab.stanford.edu/
- Sonnenburg Lab Twitter: / labsonnenburg
- Book, The Good Gut: sonnenburglab.stanford.edu/pr...
- “The ancestral and industrialized gut microbiota and implications for human health”: www.nature.com/articles/s4157...
- “Starving our Microbial Self: The Deleterious Consequences of a Diet Deficient in Microbiota-Accessible Carbohydrates”: www.sciencedirect.com/science...)
- “Gut-microbiota-targeted diets modulate human immune status” pubmed.ncbi.nlm.nih.gov/34256...
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My anxiety disappeared after I started eating fermented foods, especially homemade sauerkraut, and fiber.
I'm catching up on some of these conversations, and I am usually glad that I decided to do so. I love listening to actual scientists with a knack for good explanations, including "we don't know". Refreshing contrast to the trolls.
As a nutritionist I had some gut issues for sometime that I had to heal with a combination of FODMAP diet, taking minerals (especially certain cell salts), digestible clay, super green powders,etc. And it worked. Then I swung back around to whole grains( rice, quinoa, millet, ezekial bread), variety of veg. And modest amounts of animal products. No issues for the most part with digestion and it's been wonderful. My suggestion, do all you can not to end up in that stage and then if life events, etc. Occur to harm the gut environment you need to be patient and persistent.
Thank you Simon for such a fantastic interview with Erica and Justin. As a lay person it was a great listen and very easy to understand what is a complex subject. I have been experiencing problems with my digestive system for the past 10+ years when out of the blue I developed multiple food intolerances. I was eating a plant based whole food diet with a wide diversity and over the past 5 years have had to remove so many healthy foods from my diet, which I am now trying to reintroduce using your help and advice from your amazing friend, Dr. Will Bulsiewicz. To cut a long story short, my food intolerances appear to be related to the perimenopause. I was only diagnosed with this last year and virtually every system in my body has been adversely affected. On top of that I also appear to have a rare autoimmune condition where my body is having allergic reactions to progesterone resulting in awful skin problems. I also suffer from histamine intolerance so fermented foods are going to be difficult to add to my diet, but I plan to try this by starting very low and slow . Listening to your podcasts has helped me to better understand the role that the gut microbiome plays in all aspects of our health. I am determined to get myself better using the knowledge that I have gained from podcasts such as yours and Dr. B's. In just over a month I have dramatically improved my bowel health by making small changes to my diet. Thank you so much for sharing the knowledge :)
Switch to carnivorous diet and your problems will be over.
How did you improve bowel health if you don’t mind me asking.
@@user-xm7dh3xj5rI have improved mine by switching to a WFPB lifestyle for the past two years. I add chia and flaxseeds to every meal, I also drink aloe Vera juice 30 minutes before each meal, real aloe.
As infectious disease doctors, we treat sepsis and other severe infections from “healthy” gut microbes found in fermented foods. So most of us would not advocate fortifying foods with microbes. As in most things in health, how we fix a parameter is more important than actually hitting the target. Live cultures will increase food borne diseases. 48 million Americans get food borne illnesses every year. In addition, there is an elevated gastric cancer risk in people who consume fermented foods. Obviously market produce still contain plenty of microbes if one is able to make home fermented foods. w/live cultures. Host factors determine whether or not these foods are “healthy”.
Apparently living also increases one's risk of getting cancer. So don't try that at home.
The gastric cancer risk seems to be in people consuming a lot of fermented vegetables (as opposed to other fermented foods like kefir or kombucha). And the risk from fermentation seems to be heavily confounded by the high salt levels of fermented vegetables.
Great episode! I appreciate that both scientists spoke clearly enough for us, non science lay person, to follow. Thank you for sharing.
I wish your daughter a quick and full recovery and I wish you patience and faith, your comment made me think that the time may soon come when before we undergo a medical procedure, a fecal sample is saved in order to introduce it back into our system after the medical procedure wish you and your daughter all the best
I hope the Sonnenburgs write another book! It sounds like there is new data every day.
Bravo Simon. Unlike so much uninformed nonsense available on the internet you clearly understand what wonderful scientists like the Sonnerbergs work entails and help them present their knowledge in a balanced and easy digestible way.
Fantastic conversation and highly interesting topic that has the potential to change the way we view health and disease. Thanks for having the Sonnenburgs on your show. Would love to see them again on a future episode to learn of any new exciting updates that have occurred since this episode was taped. Thanks Simon for providing this wonderful educational resource!
Been waiting for this one! STELLAR conversations Simon and Drs Sonnenburg, 🙏 💜🤗
I think these podcasts deserve to be in thr top level...so so informative
Thank you so much, very informative and yours questions are well prepared, smart and practical.
and thank you Drs. Sonnenburgs, this is the second podcast I listened for them, they are scientifically rigours and know the limit and how early the science of Microbiome is, without jumping to non-scientific conclusions.
Really good talk. I am loving everything coming out of Sonnenburg lab. I will be referencing this often when people ask me about gut bacteria.
It annoys me how everyone in this field always neglects how there are complex carbohydrates and animal based fibers within meat. With my IBD, I've had some pretty severe reactions to plants, so I've had to figure out how to eat in a way that doesn't cause the gut inflammation. It seems like no one ever bothers to look at studies on fermented meat products (particularly fish) that are also loaded with the SCFAs that bacteria can make from plants. Collagen Peptides from animal are how I've been able to produce butyrate to prevent my Crohn's flairs, for example.
This is something that we are missing in the western diet as well because we have made it illegal to sell organ meats (at least in any meaningful capacity due to FDA regulations)... And we did this effectively because bacteria love to eat them and so it rots. Stuff like this may explain aspects of the French Paradox, and why Mediterranean diets can help some people. Those diets are loaded with fresh foods of all kinds that include animal products that we simply can't buy in the west. Heck, its near impossible to find real lactofermented meats anywhere unless you do it yourself.
Another thing that fibers give to bacteria is a source of nitrogen, we have studies showing that high protein can also boost gut diversity because proteins itself can act as a nitrogen source. There's a reason why high proteins foods like peanut butter and various beans end up being good sources for gut bacteria replenishment when mixed in with complex sugars and resistant starches. We don't get this in animal products in the west because everyone eats prime meat and neglects the offal.
When you say the West, do you mean America? I live in Scotland and I can buy all kinds of offal if I want. Liver, kidneys, heart, pancreas, haggis etc. so it’s not true to say this can’t be obtained in the West.
@ULTIMAPO, very interesting comment. Thank you. In the UK we can buy offal. Finding pasture raised one is a bit more difficult & much more expensive, but still possible. In the USA liver pills are sold. My impression was that people were squimish about offal & hence no market for it.
Please keep up the good science, Sonnenburgs and team. I enjoy your research work and findings.
Always picking such quality speakers with such great information always backed by science! 🙏🏻🙏🏻
Love the new format Simon!
I've got to say, started this episode on Spotify. Then pulled up the video and eas blown away so much by it. From my personal point of view, the video was amazing as I could see the facial expressions and excitement in what they talked about. You can see the passion for their work in their faces and tone of voice.
Thanks Simon 👏👏
Great interview. Found you via Rich Roll & now subscribed. Watched hundreds of nutrition videos & podcasts over last 10 years and having tried keto & even one week of carnivore, I have flipped to much more plant based. Made the change earlier this year & keto, as we know, flattened my stomach - combined with 20:4 IF. Had great early morning focus, creativity & energy & worked well.... until it didn't (4-5 wks). I knew I should have re-introduced healthy carbs & fruits (fiber) slowly but despite knowing that, I didn't. My taste buds changed after keto & all of a sudden, an organic plain yogurt with ceylon & berries tasted delicious. As did oatmeal & tons of fruit. Red split lentils, quinoa, buckwheat, sweet potato, legumes & tons of veggies - mostly slow cooked over 6 hrs with spices & splashes of lemon & ACV. I still have wild salmon & 1 x sardines each week, along with 1 or 2 eggs max. Include soaked nuts & seeds (a little). 80% of my food is organic & certainly all grains, beans & fruit.
I still do up to 20 hrs fasting each day & I am thinking of reducing that to 16-18. Keto made me constipated (literally two number twos in 3 weeks) & this is what made me re-evaluate. Adding fiber too quickly when I made the switch certainly made me even more bloated & uncomfortable. Instead of reducing the fiber (lol), I stuck with it & after a week or two, felt much better.
The only issue I have now is I'm beginning to have a few night sweats. Sometimes some cramp too. I drink a ton of coffee (up to 10 cups a day) & water too. Thinking dehydration due to the diuretics & loss of electrolytes? I know IF at 20 hrs week after week could be dodgy because I may tend to eat large amounts in those 4 hrs during the evening.
Could the night sweats be too much carbs & fruit before bed? The only 'major' processed food I eat is organic puffed rice cereal with organic oat milk. My carb intake is very high for sure. 3-4 days a week training.
Any tips?
Coffee is blocking mineral absorption & b vitamins too. It is estrogenic too. It is also exhausted your adrenals as it increases cortisol. Learned hard way. I would reduce coffee to one a day & drink plain filterred warm water or herbal teas. It mayhelp to have two smaller meals within 6 hours window. I would eat less carbs & more green leafy veg. Nourish your liver too.
Super innovative and fascinating information. I think the best takeaway is just stick to whole plant foods and a wide variety of them. I’ve always been suspicious of probiotic supplements. I’ve saved this podcast to share and really appreciate the time stamps!
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Another great one. I just learned so much - and I love how they riffed off each other and kept supplying more information and ideas to your great questions.
I usually listen to the podcast while I walk to work but it’s fantastic having visuals as well.
These guys are geniuses. I buy all their books I can.
Finally getting around to finishing this episode! Another fantastic conversation filled with an abundance of applicable information! Thank you Simon for all you do, the video format is much appreciated 🙏🏻
Very interesting time we live in when we are on the cusp of a nutritional disaster and 90% of the world has blinders on. I am so glad I woke up several years ago and still learning what we need to live as a healthy functioning human. I had severe bloating after meals. Very difficult getting to sleep each night which brings on a whole host of other issues. I started eating fermented foods and my life changed within weeks. Other things changed in my favor too but the bloating thing was unbearable. Thanks 🙏 for making these types of interviews accessible.
This is one of the most informative gut health discussions I've heard. However maybe because I've been searching for answers for over a decade it's very hard to find something with new information. Loosing hope. Carnivore is the best I can do for myself.
Really fantastic detail on the microbiome, especially found the discussion on probiotics and gluten really helpful (and interesting!), thank you. Helped explain a number of things I've noticed about my own health. Great conversation, and explanations, much appreciated =)
I returned their book on Amazon as soon as I saw they advocated wheat flour and white sugar -
Love the discussion and learning the latest science on the gut microbiome as there is still much we have yet to learn. Starting to sprout again and will try doing some sauerkraut as it's easy and have done it before plus I definitely see and feel the benefits when incorporating fermented foods. Still think we need more research on the connection between the gut and the brain, as it appears the gut is a big factor in many mental and behavior disorders. For Simon and the team, I think you would be interested in getting Dr Dana Cohen on the show author of the book Quench which is about the science of optimum hydration. Not read the book but listened to her on some podcasts, I quote her on that 2 cups of water is less hydrating than 1 cup of water and an apple and sort of got me thinking. Thanks again for another great podcast.
Great episode. I read the Sonnenburg’s book when first published, and try to follow recent advances in this knowledge, as I have IBS. I’m wondering how much I can repair my gut with diet and lifestyle, knowing that it has suffered damage that can’t truly be cured. I eat a predominantly plant based diet, about 85%, and can certainly see improvement, yet my gut responds poorly quite immediately under conditions that don’t seem to affect my spouse and friends at all. Would love to see an episode that addresses reversal of a damaged gut microbiome.
Tried carnivore?
I’ve had issues since 2014 and Im finally seeing the light at the end of the tunnel! 🎉
I discovered Barbara O’Neill - Living Springs (TH-cam) who has information on remedies that may help you too.
Excellent episode. Thanks 🙏
Long video but, worth watching all of it even if you need to do so in more than one session, video answers a lot of questions about fiber, microbes: not certain that they will all populate your gut, the vast majority of microbes will just pass through, they may or may not do something for you
Another great interview
This is amazing. Just saw Sonnenburg and Sonnenburg referenced on a Microbiome article and figured out it might be an interesting couple. Didn't expect them to actually be your guests.
If i may ask, could we get the reference about probiotics actually slowing the recomposition of microbiome after the intake of antibiotics? Thank y'all so much for this great interview.
There is one interesting study about fiber and constipation, well-explained by Dr. Paul Mason, on a Low Carb Down Under channel. We can't miss the large proportion of people who relieved their gut issues and chronic illness with a meat-only elimination diet. And we would all benefit from being open-minded to all sides of the coin with much compassion for our human peers. Because we all make that ONE coin, with slightly different needs, health challenges, tastes, etc. Dr. Natasha Campbell would be my suggestion for your future guest on the gut microbiota.
I'm eating a low-carb animal-based diet for over 16 years. I quit processed food, seed oils, bread, pasta, cookies, sugar, and starch... early in high school. Only eat whole plant foods, fish and meat (buying at the butcher, preparing at home), olive oil, some nuts, and seeds. I've tried plant-based and also a carnivore. Neither of these extremes was good for me and my gut-brain connection. And both of them made me feel and behave totally differently. And that's the most intriguing part of this self-experiment, the psychological and mental part, associated with the feeding matter. The best experience I have and am practicing now is a low-carb fibrous veg-rich diet, where 65-70% is coming from animal protein and I'm not crazy about saturated fat, don't eat butter bacon, and similar standard keto food, since I'm from the Mediterranean. Simple yet effective. Didn't catch a cold in the last 10+ years.
I'm glad I've found your channel, with savvy questions, and an open-mind approach, covering all sides of interests. It's a rare example from the planet-based community. Thank you!
@@TheProofWithSimonHill Yes, thank you. A curious mind is open-wide to (un)learn.
In my surroundings people do thrive on starches + meat, this is Balkan, it's a must.
The most starchy food that I tried in the past 16 years is quinoa.
Look forward to listening to other of your interviews, I've just found your work.🙌🏻
p.s. I didn't start low carb because it was trendy back then. In my country nobody talks about diets, we have our own traditions... But I stumbled upon a blood type diet and it happens that 0+ was low carb. Everything worked and it works, to the tiniest detail. I wonder how it was never approved.
I hear “Fecal matter is everywhere “ while making breakfast. Nice 😊
Great interview, very informative and reassuring to know by eating more diversity of plants and fermented food we can support our microbiom 🙏🏻
Fantastic discussion. I learned a lot. Apologies for late comment but only found your channel recently (Rich Roll) and now I’m bingeing and trying to catchup. Bought your book and look fwd to reading when it arrives, so my question might be premature if you cover it there. I noticed in a few interviews that the topic of digestive problems with increasing plant consumption comes up (eg this interview starting at 1:10 but mentioned a few times). Are there any studies addressing the pro/con of using digestive enzymes like alpha-galactosidase (clean products, not beano) as a way to alleviate the problems that can sometimes occur? They were a game changer for me but curious if I’m losing some of the nutritional bennies of legumes and cruciferous veg by using them. Forgetting to take them results in demonic possession of my GI… so there is that.
Great interview and channel
@@TheProofWithSimonHill Thanks
If your Kraut is too salty, just add water to it and pour it on your stir fry...then take it out of the jar and taste it...
Oh it tastes ok...
Don' eat it yet!!!
Mix it with your meal and make things taste better!!!
I’m interested in how constantly eating foods from different cultures impacts the micro biome? If we need different microbes for different carbohydrates how does for example eating typical American breakfast, Mexican food for lunch and Chinese food for dinner and eating then changing the next day maybe barbecue for lunch, Indian food for dinner, etc. I don’t think that was ever good for me, but absolutely can not do it as a 73 year old. I have had gut problems since childhood, now living more and more in my bathroom.
Thanks a lot Simon. Great interview! Although very unfortunate you did not dig further on the antibiotics topic.
My daughter is being discharged today from the hospital after recovering from two neurosurgeries to deal with a bacterial abscess in the brain that jumped from an initial sinusitis. It's a miracle she is alive and a second miracle how well she has recovered. So far she has been 3.5 weeks on strong antibiotics and another 4 more weeks are on the horizon. Doctors from the hospital have no clue on how to deal with the microbiota protection/rebuild. So far, the best information I have is this interview and your guide for fermented foods! So, our only hope is to provide enough fiber and 2 portions of ferments in each meal and hope for the best.
Hopefully you can dig into the "recovery/protection during and after antibiotics treatment" topic in the near future episodes. (I will ask Saladino how he would manage the macrobiota recovery. Probably he might provide ideas of animal ferments too 😜).
Make L Reuteri, L Gasseri and Bacillus Coagulans; ferment for 36 hours at correct temp. See Dr. Wm Davis's SUPER GUT book
So many people swearing by majority meat diets bc they feel better then going on to post about it and promote it without any scientific knowledge is scary. Thanks for discussing this issue.
Would love to hear their thoughts on the Gaps diet for gut healing.
What surprises me is that Erica and Justin don't (seem to) come to what seems, to me, the obvious conclusion about helping people with low fiber digestion, based on their research. So let me lay it out: eating fermented foods helps many people develop a more diverse microbiome. So why not use those fermented foods (when people can handle them) for helping people digest fiber better. Is it just that they're scientists, who won't leap to conclusions when there's not enough evidence yet?
I'd love to see a study where they put people on high ketogenic animal diet. Betahidroxybutyrate can feed the gut lining too, not just fiber. If it shows that it makes the gut healthy and even if the gut is not very diverse, the inflamation markers go down, then we can assume different diets work for different people. But maybe you need a okish microbiome to start a carnivore diet, certain types of bacteria, just like u need bacteria to ferment fiber. It would explain why some people have very good results with carnivore, some with vegan and some not at all.
Also vit A is very important for gut function and it's lacking on vegetable heavy diet
@@TheProofWithSimonHill Wow, didn't expect a reply, cool of you.
I understand fibre has more roles, but i don't know if only fiber can play those roles. Like it has a binding effect for toxins and cholesterol but it seems bile can do that too. I think fibre is beneficial ( in limited amounts ) if you have the right gut for it but unless you do it can make things worse. Are you up to date to paleomedicina in hungary protocol? that's pretty interesting to see a 0 fiber diet making people healthier, especially the gut lining.
I have not see data suggesting people eating plant heavy diets with vit A deficiency but there's a survivorship bias happening there. I'd bet that most people that eat a lot of plants/become vegans have the good mutation for beta carotene. But if a normal person would try that would start having problems.
Also, and maybe that's just my observation, but vegan people tend to have bad skin/hair. And some eyesight, Dr. Gregor being the poster body for unhealthy eating.
From what i know the hadza people eat the tubers and spit out most fiber so why would they do that if it's so beneficial.
what profile test do they recommend?
Have never seen a couple that looks more like siblings. Great content, thanks!
You ever hear that couples start to look like each other
timestamp 10:50>> I would put it like this: overtime, a group of microbes cultivated us instead of feasting on us on one meal and get distinct.
i'd love to see some discussion about clorine in the water supply and flourite too for that matter.
Regarding fecal transplants; I know how the Hadza people could make some money…
What about the sugar in Kombucha?
1:32:39
Dr. William Davis: “hold my yogurt”
Inuit (and I) didn't eat a lot of fiber (zero?) and wasn't erased by colon cancer Increasing intestine mucous layer with a lot of fiber could also be a protective respons or?
That was good thank you.
Im so frustrated from my gut health its like no matter how long i eat healthy and plant based it just wont help.
I can tolerate some amount of food but when i eat my second or third meal of the day it feels terrible.
Probiotics sometimes help sometimes not if that makes sense? And the effect wears off as soon as i stop.
My doc prescribed me rifaximin but after this video im worried to take the antibiotic and perhaps do more harm than good?
It might make things worse, yes. I would try fermented foods, but go low and slow. Also, starting at a level where you're comfortable, ramp up plants (veg, fruit, whole grain, legumes) slowly as well. So don't just double the portions, but just a bite in that second meal at first.
Which brand of probiiotics is good?
51:00
This is interesting because I have Ibd, i think i have minor irregularity of my mucusal lining in my small intestine. I also fast 16 hours daily. I wonder if my microbiomes are eating my mucus lol.
So my curiousity is whose causing the mucusal damage foods or microbiome
FMT roots in Chinese medicine “Yellow soup” with long history.
Comments on fecal matter transplantation might be helpful now that FMTs are approved in the treatment of C difficile (sp?) by FDA.
Also forgot to ask, are we missing on one easy to obtain source of the good microbes if we drink only distilled water or spring water that has been "purified" or tampered with by some other means?
@@neilscheff1045 If you drink distilled water add back trace minerals that are missing.
Adaptable microbiome…..key feature to creature and human migration over millennia?
Comment for the algorithm.
Can we stop scapegoating food and instead focus on the industrial altering of our food? The pharmaceuticals we were given, various synthetic pesticides and chemicals that are abundant in our bodies? More likely is the answer. Kind of stares us in the face.
Kimchi is associated with stomach cancer. South Korea has one of the highest rates of stomach cancer in the world. Comments please????
It's not the kimchi causing stomach cancer. It's the BBQ, smoked meats, and carcinogenic char....mixed in with some genetics and likely stomach microbiota.
The dose makes the poison. Koreans eat a lot of fermented foods. as long as you treat them as condiments, you won't come close to Korean dosages.
Now if you would do a study that looked at the health of the gut and mucosal lining on people who are long term carnivores (animal foods only) vs WFPB vegans and resolve this once and for all.
Because there are so many vegans who develop inflammatory problems that they resolve when they eliminate everything but animal foods and eat primarily beef and eggs.
I find it very entertaining to watch two highly qualified and experienced scientists politely wait their turn to say something while the other finishes. Cute actually. You can see the physical discomfort on their faces.. Lol
Thank You🙏🏼 Simon for presenting this topic. I have a Suggestion:
❓Can you Please engage expert(s) to discuss the explanation of the “Randle Cycle” and how this System is best utilized to determine the optimal nutrition to engage this System.
🙏🏼
🤔…and if possible, include in the discussion, how the “Randle Cycle” can best turn on the ability to burn excess fat in order to lose Weight and become Healthier. Thx 🙏🏼