← The Clay Travis and Buck Sexton Show
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- [00:00]
Cindy Crawford
Gatorade zero the number one proven electrolyte blend made with zero sugar, designed to hydrate better than water so you can lose more sweat and push more limits. Gatorade 0 is it in you? Millions of people have turned to Claude, the AI assistant from Anthropic because it just feels different. Where other AIs often sound a little robotic, Claude has been designed with special research that informs its character, meaning that Claude just gets it when it comes to empathy and emotional intelligence. That's why Claude has become the if you know, you know choice for dating advice, career coaching, gathering your thoughts for those important life decisions, and more. Give Clawd a try for free at Claude.com that's C-L-A-U-E.com and let us know how you feel the difference.
- [00:55]
Dr. Nicole Safire
At homes.com we do whatever it takes.
- [00:57]
Cindy Crawford
To get you the in depth info.
- [00:59]
Dr. Nicole Safire
On local schools you won't find anywhere else. Things like student teacher ratio, test scores in school programs, and sometimes that requires attending school recitals. So many recitals.
- [01:14]
Cindy Crawford
That's my son. Isn't he terrific?
- [01:17]
Dr. Nicole Safire
Yeah, a real prodigy. Homes.com we've done your homework.
- [01:22]
Cindy Crawford
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- [02:49]
Dr. Nicole Safire
I'm Dr. Nicole Safire and today we are going to talk about one of my favorite topics. And I say it that way because while I love talking about this, most people don't like it, especially my kids and husband. We're going to be talking about fiber. Yeah, I know it's not sexy, but it's something you need to know about. Why? Because we're seeing more colon cancer in younger people, autoimmune diseases rising and just overall poor gut health. So gut health, it's on people's radar. I just heard RFK Jr last week talking about the gut brain connection. It's real. We've talked about it here on Wellness unmasked. But the big thing not many people are talking about is one of the most powerful and accessible tools we have to get back to a better state of gut health. That's fiber. I know fiber. It sounds so simple. I'm telling you, however much fiber you think you're consuming, it's not enough. So in today's episode, we are going to break down the science behind fiber, what it does for your gut and your immune system and how modern diets, specifically the American diet, it's failing us. And some basic changes that you can do to kind of make a difference. I'm making the changes. I encourage you to as well. Let's dive into it. Now. I'm going to tell you some statistics. I don't mean to scare you. These are just facts. Facts over fear, right? Well, when it comes to colon cancer, rates in adults under the age of 50 have doubled since the 1990s. That's right. Colorectal cancer is the leading cause of cancer death in men under 50. And we are seeing it in younger and younger people. And it's not just like your distal colon cancers. We're seeing small bowel cancers, more appendiceal cancers. We're seeing it in people in their 20s, in their 30s, in their 40s. And it's concerning. And people say, well, because the rise in screening and the colonoscopies, that's why we're seeing more. Absolutely not. If you look at the data, it's not just from screening. It's not just picking up more precancerous lesions or that quote, unquote, over diagnosis, if you will, there is more cancer forming in our gut than ever before. And on top of that, cancer aside, autoimmune diseases, I Have one. Nearly one in ten Americans have an autoimmune disease. And I bet that number underestimates how many are out there. I think a lot of people are under diagnosed. They just go on with their day to day life thinking that it's okay to be lethargic and tired and in pain and all these other things, not realizing that their body is actually working against them. So let's talk about your gut. Your gut is essentially composed of, if we break down the entire system from your mouth to your bottom hole, it is entirely connected. It's almost its own body in itself because it follows a pathway from one end to the other end. And while things are absorbed from it, things are excreted into it. It's kind of its own system. So from your mouth, down your esophagus, to your stomach, to your small bowel, to your large bowel, and then through your rectum. And that's what we're talking about here. Well, the crux of where a lot of our illness, whether it's cancer, irritable bowel disease, autoimmune diseases, even dementia, the crux of it is if your gut is unhealthy, your body is going to be unhealthy. And the reason that is is because it has its own ecosystem, what we call the microbiome. It has a lot of bacteria. I know that sounds gross. We're like, wait, we don't want to eat bacteria, it makes us sick. Yes, bad bacteria. The bacteria that's not supposed to be there, we don't want it there. The good bacteria, we do want there. And there are many different types of bacteria that we want in our body because we have used antibiotics our entire lives. Probably way too much overuse of antibiotics has led to decrease good bacteria or quote unquote flora in our gut system that decreases that. And the diet, the ultra processed foods, the low fiber and all these other things have kind of killed off, not provided the nutrients that our gut flora really needs. So let's talk a little bit about fiber. We have what's called your prebiotic fiber. This feeds the good bacteria in your gut. It helps with immune regulation, inflammation reduction and proper nutrient absorption. That is what we need our gut to do it. Honestly, you don't think that it plays a role in your immune system? You don't think it plays a role in your brain health? But it absolutely does. And here's how. The trillions of microorganisms residing in the gut, that gut microorganisms, microbiome we mentioned, produce various Substances including short chain fatty acids, but also neurotransmitters. Neurotransmitters, they're hormones in our body that affect brain function and mood. Maybe you're in a bad mood today because your gut isn't happy. I mean, it's possible the gut microbiome also influences your immune system, which in turn can affect the brain. It's called dysbiosis. That's the imbalance in the gut microbiome. It can contribute to neuroinflammation and influence mental health. I mean, I guess if I'm going crazy one day, I can just say to my husband, my gut's not happy, and we can just call it even. I don't know. I mean, that sounds really silly to say, but the reality is our hormones and neurotransmitters in our body truly are affected by our gut health. So when we're talking about metabolic syndrome, insulin resistance, women going into menopause, early polycystic ovary syndrome, and not being able to get pregnant, and mental health, illness and anxiety and depression and dementia and everything else that comes along with hormones in our body, it could all point to the gut. Now, I'm not saying that every issue that we're seeing is because of the gut, but I can tell you it certainly plays a large role because over the last several decades, our diets have changed completely. Ultra processed foods truly dominate our diet. These foods, the ultra processing of these foods actually strips natural fiber. So even if you're like, well, no, I'm eating bread every single day, I know that grains have fiber in it. My kids eat sandwiches and I give them whole grain bread and blah, blah, blah. Well, if it's just sitting in your pantry, that bread for a couple of weeks, that's not fresh bread. That's most likely ultra processed bread. And therefore you think it has fiber in it, but it doesn't really have a lot of fiber in it. They may advertise that there's some fiber in it, but the reality is there isn't much in it. Another big fad that we do here in the United States is the whole low carb fad, which, trust me, I get it. Carbohydrates turn into sugar. We know we pack on the pounds with that. A lot of Americans cut out the carbs as much as they can. Well, that's cutting out fiber rich foods. And kids, they're especially at risk. The reality is many kids are getting less than half of the recommended daily dose of fiber. Americans, adults were like at 2/3, maybe the recommended intake of fiber every single day for a human is 25 to 30 grams daily. The adult, we average about 15 grams per day. Kids, who knows? Most are like 10 to 15 grams. So we're definitely overfed. We know that because we lead the country in obesity and being overweight, but we're severely undernourished, and fiber is one of the biggest missing pieces in our diet. So when we're talking about fiber, we need to break it down into two different ones. You have soluble fiber. Fiber, but also you have insoluble fiber. Soluble fiber. This is the one that slows your digestion. That can help with cholesterol and blood sugar. Now, how does that do that? Well, these soluble fibers we're talking about, like whole oats, beans, like your legumes, your fruits. I'll give you some specific fruits kind of towards the end with some tips. This slows digestion. And you don't. You're like, wait, that doesn't sound like a good thing. We don't want to slow down. We kind of want to speed things up, don't we? Well, kind of when you slow things down a little bit, your body, you're saying to your body, hey, I'm full. I don't need to keep eating. So we've eaten a little bit, We've had a good amount. Our body, we don't need any more. So you're telling your brain, we don't need to keep consuming food. And this actually helps with weight control. So if you are trying to lose weight, increasing fiber can help you feel satiated sooner. Fiber actually slows the glucose absorption, and that improves our insulin sensitivity. And in the United States, as we know, we have a lot of type 2 diabetes, and that is from insulin insensitivity, meaning our body is just not responding to insulin the way it should. So increasing your fiber is going to help you stay satiated, which may help with weight loss. And it's also going to improve your insulin sensitivity, which will hopefully get you away from type 2 diabetes. You also have the insoluble forms of fiber that is like veggies and whole grains. This. All right, I'm sorry, this is not very sexy. This is. But I have to say it. Okay. This adds bulk to the stool. It bulks it up a little bit. Kind of brings in the water. It draws the water in from the body into the colon, and that helps keep things very regular. Yes, I understand it doesn't sound fun to talk about, but we have to. And people talk about being regular all the time. Well, being regular is actually very important and it's not just important for your bowel habits, it's important for so much bigger, bigger reasons. Fiber is the fuel that keeps your gut ecosystem thriving and also your immune system and all other systems in check as well. You're listening to Wellness en Masse. We'll be right back with more.
- [12:41]
Cindy Crawford
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- [14:31]
Unknown Speaker
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- [15:34]
Cindy Crawford
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- [16:30]
Dr. Nicole Safire
A store near you Fiber is also a beneficial food for gut bacteria. It's considered a prebiotic. If you have low fiber, as I mentioned, you have gut microbiome imbalance. Maybe some of that good bacteria goes away because you're not giving it the nutrition and the nutrients that it wants. So to kind of like wrap that up into, you know, a little bit of a bow Consequences of Low Fiber intake can Obviously what most people know is it leads to digestive issues, constipation, irregular bowel movements and diverticuli. Now it goes on from there. You can have hemorrhoids, external, internal, you can have fissures. It can cause problems. And the reality is a lot of people have these issues. They don't really talk about these issues and they don't necessarily realize that is because of a low fiber diet. And maybe they take a little Metamucil here or there to kind of make themselves feel better. But the reality is this is something that needs to be focused on every single day, not just when you're having some issues or you're on vacation and you're changing your diet a little bit. It has to be an everyday thing, just like brushing your teeth. You should also be thinking to yourself, am I getting enough fiber today? My body needs it. It also with consequences of low fiber, increased risk of chronic diseases, colon cancer, heart disease, cholesterol, type 2 diabetes. We mentioned gut health, dysregulation, weight gain and obesity. I mean, these are all things that Americans are suffering from. So here's what I want to talk to you about. How you can increase your fiber without feeling overwhelmed. One of the biggest mistakes that people make is they just dive right in. They're like, you know what? I'm increasing my fiber. Let's go. Well, let me tell you, if you go from zero to 60 overnight, that's not a good thing. And I'll tell you why. It's going to cause bloating, it's going to cause abdominal pain, and you may have to hit the restroom more than you want to that day. And that's going to turn you off from it. And it kind of throws your GI system into a little bit of a wackadoodle state. So I don't recommend doing that. I do recommend kind of baby steps to increasing your fiber intake. One of the things that I do here at home with myself and my children, they love when I talk about fiber. By the way, I'm not sure about you, but when I am cooking, I cook with intention. And I also tell my children that we eat to nourish our body. We don't necessarily eat for fun, even though it's nice when it's something that we enjoy eating. I always like to break down the individual things that I'm including into a recipe or into a smoothie or whatever it is because I want them to know exactly the benefits that it brings to their body. So they definitely love the fiber speech. But I love morning smoothies. I have one of those, I don't know the brand, like one of those bullet things. It's not a full blender, but it's a smaller blender. And I get frozen stuff from Costco and I throw it in and then I know if I drink my smoothie, I'm probably doing pretty good for the day in terms of fiber because I throw in a bunch of fiber loaded foods. I get fresh spinach from my garden. Yes, I understand most people do not have fresh spinach, but you don't need that. That's just an added bonus. My favorite high fiber things to throw into a smoothie. Chia seeds. That is like the best thing you could do for your body when it comes to fiber. It is so high in fiber, one serving of it is about anywhere from like 11 to 15 milligrams of fiber. You're almost done for your entire day with one serving of chia seeds. Then I also add in raspberries, which is another huge container of fiber. So chia seeds, raspberries. I throw in blueberries, some strawberries, some apple, and sometimes I'll throw in a banana. But then I also will put in some Greek yogurt. That Greek yogurt helps with the probiotics. Blend it all up. And that is my fiber smoothie of the morning. And from there I will try to still have some fiber rich foods throughout the day. But I like to get things done early in the morning. It's like another checkbox. I brush my teeth, I get dressed, I have my fiber and I go on with my day. As we enter the school year, I will add some immune boosting ingredients just to make sure that we are all in the best state in our immune health, whether I am. We have the blueberries that's high in antioxidants, maybe some citrus to get the vitamin C. Personally love garlic. Garlic is one of my favorite things that I won't put it in a smoothie because that'll ruin it. But I certainly start cooking with more garlic. I use my immunity liquid herbs tincture that has garlic in it as well. So some other things, if you're not a smoothie person, you obviously just want to increase your fruit and vegetables. But the ones that have the fiber tends to be the ones that have a skin on them. So apples, berries, carrots, even broccoli, spinach. You want to swap your carbohydrates. If you are a bread lover like I am, I get it. Try not to always go for the white bread and certainly try not to go for the ultra processed bread. That's just like sitting in a plastic bag in your pantry. Try to incorporate brown rice, legumes like lentils, quinoa. Try and get whole grain bread. But I'll tell you, most whole grain bread you find in the grocery store is ultra processed. So it's really not that much. But all of these little changes, you know, it adds up to higher fiber intake. I mentioned the legumes like beans, lentils, all of these. So good for you for so many reasons, but one of them being fiber. So Whether you're putting them in a soup or in a salad or in pasta, if you add some of these, they can really help increase your fiber intake. In addition to chia. But again, my favorite is chia. You can also use flaxseed, and you can use them together. You can use them separately. Flaxseed is also great because it is high in omegas. Omegas are great for heart health, skin health, hair health. In fact, when I make my smoothies in the morning, I tend to do chia and flaxseeds because, you know, I want all the bang for the buck that I can possibly get. And for some people who struggle with GI issues, you can consider supplements as well. I'm not talking about, like, laxatives, like stimulants. That is not what I'm talking about. That. That works on receptors and chemicals in your gut to make your gut move faster. That is not what we are wanting to do right here. We are wanting to nourish our gut, not just make it move faster. We want it to move faster on its own because it wants to move faster. We're not giving it a stimulant. We're just trying to make it healthy. Make it healthy from the gut microbiome, biome standpoint, but also make it move faster on its own, not because we're telling it to. And by doing this again, not only will you feel lighter and more regular, which is a goal for many people out there, it should be, even though you don't want to talk about it, it's good for your immune system. It's good for your entire system to decrease inflammation, which we know leads to autoimmune diseases, metabolic disorders, and even cancers. So all of these things can be good for you. As we head into the fall season and the winter, we all are bound to get some sort of respiratory virus. Make sure that your body is as strong as it possibly can be. And it's not just about boosting the immune system through drinking orange juice and taking vitamin C. It's about making sure that your gut is happy. Because if your gut is happy, your body has a much better chance of fighting off infections. So one tip is check the label if you're buying stuff at the store. If a food says it's a good source of fiber, it's technically supposed to have at least 3 grams per serving. If it says excellent source, that means 5 grams or more. I don't really know if 5 grams is excellent in my book, but it's definitely a start when it comes to our American diet. But I'm telling you, this is just how they label it. Just like when we see those cereals for kids, they'll say, oh, it has whole grains in it. It's like, yeah, well, they're ultra processed. Okay? They're not. It's not that healthy for you. So you can be grabbing all these things that say good source of fiber and it probably has more fiber than what you were eating the day before. But you have to do more than that. You have to consider some chia seeds, some beans, some fruits and veggies. And maybe also consider throwing in some exercise. Because that's right, exercise also gets your bowel moving and keeps your body happy and healthy. So like me, if you're always looking to support your immune system, your brain health, you have to protect your gut. This will lower your risk of inflammation, lower your risk of dementia, lower your risk of cancer. Fiber should be at the top of your list. It is always at the top of mine. Thanks for listening to Wellness unmass on America's number one podcast network. I heart follow Wellness unmass with Dr. Nicole Saffire and start listening on the free iHeartRadio app or wherever you get your podcasts and we will see you next time.
- [26:05]
Cindy Crawford
Gatorade zero the number one proven electrolyte blend made with zero sugar, designed to hydrate better than water so you can lose more sweat and push more limits. Gatorade 0 is it in you? Millions of people have turned to Claude, the AI assistant from Anthropic because it just feels different. Where other AIs often sound a little robotic, Claude has been designed with special research that informs its character, meaning that Claude just gets it when it comes to empathy and emotional intelligence. That's why Claude has become the if you know, you know, choice for dating advice, career coaching, gathering your thoughts for those important life decisions and more. Give Claude a try for free at Claude.com that's C-L-A-U--E.com and let us know how you feel the difference.
- [26:58]
Dr. Nicole Safire
Homes.com is the only place where you can find specialized neighborhood guides with the in depth insider info home shoppers want very in depth info. Want to know if there's homes for sale in the area? We've got it. How long has a home been on the market? We'll know it. Average lot size? Huh? Proximity to local parks? Of course. Insight into your neighbor's divorce? We're working on it. Homes.com we've done your homework.
- [27:27]
Unknown Speaker
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- [27:59]
Cindy Crawford
You wear many hats. At dinner, you're the chef. When your kids play, you're the ref. And let's face it, you're basically a full time chauffeur. Fortunately, when it's time to wear your your teacher hat, Abeka makes things easy. Our proven flexible homeschool curriculum is designed to let your kids retain and build on the knowledge they acquire setting them up for success later in life. Abeka Learning for life begins with the right homeschool education. Learn more at abekahomeschool. Com.