BIOHACK PROTOCOL FOR BRAIN FUNCTION & WARHAMMER 40 & SPORTS

WARHAMMER 40K is CHESS ON STEROIDS

As a biohackers, I am constantly testing out the newest nutrition, sleep or exercise protocols. I need to place myself in various arenas to test out how the newest method or supplements work.

When it comes to physical stress, I need to place my self in difficult environments. You can’t test much out without significant bodily stress, whether that be physical/mental or both. I have ran difficult marathons, played various sports, and trained with various different focuses such as; HIIT/POWER/STRENGTH/YOGA/FATLOSS/BODY BUILDING.

I generally like to enter events or competitions, as this provides an added dimension of pressure to the arena. These “arenas” as I call them, allow me to test out the efficacy of my sleep or nutrition protocols.

WARHAMMER AND BRAIN FUNCTION

My brother in law introduced me to the most complicated game I have ever played. At first I didn’t really realize what I was getting into, but over the course of 3 years, we continued to play the game on rare occasions, every 1-3 months (1 match takes 3-4 hours, and I don’t have the time for that). The game itself is a table top strategy game that goes head to head against your opponent on a large table surface with terrain, imagine a more real life chess game.

A friendly match that too place at the beginning of June 2023, my Necron force vs my friends Imperial Guard force.

Competitively, the game runs on a timer, similar to chess, so you don’t have time to waste. Your army has many specific and intricate rules that you have to remember by heart, and each individual model has a complex set of specific rules that you also have to memorize.

To play the game well at a competitive level, you also have to know all the other 40 some odd faction rules, as well as each individual model rule for each faction, so you can effective implement a board strategy and win the match.

The game is a dice based game, so each unit or model as a number of attacks that must be rolled for with a specific number of dice, and you must be able to quickly compute your statistical odds of ensure the attacks are effective against your chosen unit of attack. This is an important dimension of the game.

BRAIN FUNCTION

This game, warhammer 40k, started off as a COVID hobby , along with my fish tank, but has now transitioned to my mental biohacking arena. Once I really understood the full dimension of the competitive game, I realized that the mental focus, strategy, logic and mental computation required, all under the stress of competition and time, allowed me to test my strategies for cognition out.

My wife and youngest son joined in on my last friendly match. I’ve convinced my wife to play with me so I have a readily available opponent to destroy. (She beat me in our first match…)

My recently TESTED mindhack protocol

1. Ensure adequate REM sleep

REM is a deep stage of sleep, and is often the stage that is sacrificed by poor quality of sleep. Generally you need about 7.5 hours of quality sleep to obtain a sufficient amount of REM sleep (>1.5 hrs). When it comes to cognition, REM sleep is the most important aspect of sleep optimization. The other stages can also effect cognition, but the way sleep architecture works is that REM is the last stage, and you only get REM at after you get every other stage, so if you have sufficient REM, by default you have sufficient amounts of stages 1,2&3. REM is often effected by sleep apnea, alchohol, cannabis, restless leg syndome, or bruxism [1]

Lack of REM sleep results in 1) reduced concentration 2) reduced functional memory 3) fatigue [1,2]

All of these things are critical for optimal warhammer 40k success, but this also applies to anything else in life, such as sports, school, work, exercise, raising children etc.

So, if you have an important school test, sporting event, work presentation or warhammer match, make sure you get a good sleep.

2. Ensure adequate HYDRATION

The first step of any day should be to rehydrate immediately upon waking. I generally recommend my clients to drink 1-2 cups of room temp water upon waking, and then have another 1-2 cups in the form of coffee/tea or smoothie with or after breakfast.

Hydration doesn’t improve cognition, but dehydration definitely impairs it. Science shows that dehydration can significant impair memory and focus, as well as mood and physical performance [3]

3. Light balanced breakfast

You always have to pair your breakfast with the goal of the day. If you are doing heavy powerlifting first thing in the morning, you need more calories and carbs to fuel that workout. However, if your day is starting with more mentally focused tasks with little physical demand, such as work or school, too much calories or carbohydrates can make you feel sleepy and reduce your concentration and focus [4,5].

My favorite morning breakfast for cognitition is a cocoa powder smoothie:

2.5 cups cold water

1 frozen banana

3 tbsp. organic cocoa powder

1 tbsp. chia seeds

5g collagen

Cocoa powder in itself is a cognitive enhancer, here is an excerpt from a recent review on cocoa and cognition; “Findings from individual studies confirm that acute and chronic cocoa intake have a positive effect on several cognitive outcomes. After acute consumption, these beneficial effects seem to be accompanied with an increase in cerebral blood flow or cerebral blood oxygenation. After chronic intake of cocoa flavanols in young adults, a better cognitive performance was found together with increased levels of neurotrophins”[6]

4. The use of nootropic supplements, medicinal mushrooms

There are many many many forms of cognitive enhancing supplements. I have experimented with many, and plan to test them all so I have develop fine tuned protocols. The most commonly talked about nootropics today are the medicinal mushrooms. Medicinal mushrooms are not commonly used in cuisine, they are often too expensive, hard to grow and don’t taste great, yet they seem to have significant positive health effects. The science on these mushrooms is still in its infancy, but the positive health effects in rodent and human studies show promise [7]. Just to be clear, these mushrooms are non psycho active mushrooms, they are not “shrooms” containing psylocibin. Although psylocibin is an interesting topic with lots of research happening, you definitely don’t want to take those before an exam or work presentation.

The medicinal mushrooms that have been found to positively effect cognition are 1) Cordyceps 2) Lionsman 3) Reishi [7]. These mushrooms seem to have longer term dosing effects, meaning that you don’t really benefit from acute use as much as you do from taking a consistent dose for weeks at a time. In my case I have been taking a 500 mg dose of Cordyceps, I took them with my cocoa smoothie for breakfast. So far I have used both Cordyceps and Lions mane and low dose for extended periods of time, and I do confirm positive effects such as; increased focused, memory recall, mental stamina, energy, positive mood.

Dried Cordycep mushrooms, picture from Google images.

5. The use of acute FOCUS booster supplements

Along with my shrooms and cocoa smoothie, I took 750 mg of L-tyrosine. Tyrosine is a amino acid (protein unit) that is commonly found in high protein foods such as meat, legumes, and dairy. Tyrosine is used by the body to create catecholamine hormones that directly impact brain function, such as dopamine, epinephrine and nor-epinephrine [8]. The use of Tyrosine has been shown to improve cognition and concentration under higher mental loads. Personally, I have experimented with L-tyrosine before at a higher dose of 1500mg and found it made me too anxious and actually reduced my ability to focus. I tried it again at half the dose, 750 mg, and it hit the sweet spot. I felt like my mental stamina was at its peak.

Chemical strucuture of the amino acid L-Tyrosine. I used the brand NOW.

6. Cold shower

Last but not least, I finish my regular morning shower with a quick bout of cold. I turn my water temp down to the lowest, embrace the cold, breath heavy and enjoy the suck. Even though the science isn’t conclusive on cold exposure and cognition [9], I do personally feel a benefit. I feel fresh, energize, and more confident.

Me after a cold shower, happy to see my abs coming back after a bulking protocol transition to slow rate fat loss. (I am down 5 lbs. in 4 weeks.)

Overall, my performance during that Warhammer friendly match was great. I felt energized I won the match 50 - 20. More importantly, I didn’t make any significant errors due to lack of focus or forgetfulness. I felt like my concentration was high and consistent over the 4 hour bout. I plan to continue to tweak this protocol, so I can better understand the pros and cons of various supplements and methods.

I hope you enjoyed!

1. Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49.

https://pubmed.ncbi.nlm.nih.gov/31910377/

2. Peever, J., & Fuller, P. M. (2017). The biology of REM sleep. Current Biology, 27(22), R1237-R1248.

https://pubmed.ncbi.nlm.nih.gov/29161567/

3. Harris R. Lieberman (2007) Hydration and Cognition: A Critical Review and Recommendations for Future Research, Journal of the American College of Nutrition, 26:sup5, 555S-561S, DOI: 10.1080/07315724.2007.10719658

4. Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309–319.

https://pubmed.ncbi.nlm.nih.gov/22652369

5. Murphy, K. R., Deshpande, S. A., Yurgel, M. E., Quinn, J. P., Weissbach, J. L., Keene, A. C., Dawson-Scully, K., Huber, R., Tomchik, S. M., & Ja, W. W. (2016). Postprandial sleep mechanics in Drosophila. eLife, 5, e19334.

https://pubmed.ncbi.nlm.nih.gov/27873574/

6. Martín MA, Goya L, de Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients. 2020 Nov 30;12(12):3691.

10.3390/nu12123691

7. Amelie Nkodo, A Systematic Review of in-vivo Studies on Dietary Mushroom Supplementation for Cognitive Impairment (P14-021-19), Current Developments in Nutrition, Volume 3, Issue Supplement_1, June 2019, nzz052.P14–021–19,

https://doi.org/10.1093/cdn/nzz052.P14-021-19

8. Adrian Hase, Sophie E. Jung, Marije aan het Rot, Behavioral and cognitive effects of tyrosine intake in healthy human adults, Pharmacology Biochemistry and Behavior, Volume 133,2015, Pages 1-6,ISSN 0091-3057,

https://doi.org/10.1016/j.pbb.2015.03.008

9. Douglas M. Jones, Stephen P. Bailey, Bart Roelands, Michael J. Buono, Romain Meeusen, Cold acclimation and cognitive performance: A review Published:November 14, 2017 DOI:https://doi.org/10.1016/j.autneu.2017.11.004

A Neuroprotective Diet Against Alzheimer’s Disease

With the coming new year comes new existential dreads. For me, it’s the mortality and well-being of friends and family that fills me with trepidation. While old age can be a blessing, it can be a source of incredible pain when memories and personality begin to permanently fade and warp—a death of the person long before their actual demise. Such is what happens in the context of dementia, with Alzheimer’s being the most well-known cause.

The genetic component

Undoubtedly, Alzheimer’s disease has a genetic component; persons carrying the gene variant APOE-e4 are at higher risk for having Alzheimer’s disease than those with the gene APOE-e3, due to the impaired ability of proteins coded by e4 to remove toxins from nerve tissue[1]. Thankfully, there is mounting evidence that diet plays an equally important role in preventing or slowing Alzheimer’s disease onset.

Higher risk for Diabetics 

Poorly controlled type 2 diabetes mellitus is associated not only with obesity and chronic hyperglycemia, but also with Alzheimer’s disease; the high blood sugar levels seen in diabetes can increase your chances of getting dementia by 58% compared to keeping them within the normal range[2]. This is thought to be because high sugar concentrations can cause proteins to malfunction, one of these being amyloid-beta, which forms deposits in the brains of those with Alzheimer’s disease[3]. Adhering to your treatment plan if you have diabetes, or ideally taking steps to prevent type 2 diabetes altogether, by adopting a healthy body weight through moderate calorie-restriction and active lifestyle, can go a long way in avoiding this devastating neurodegenerative disease[4].

Nutrition to the rescue

What you eat is as important as how much you eat when it comes to a neuroprotective diet. A proper dietary intake of essential fatty acids (omega-3 and omega-6), folate, and Vitamin E through the consumption of nuts, fish and poultry, fruits, cruciferous and green leafy vegetables is linked with neuroprotection, while cognitive decline is linked with high butter/high-fat dairy, red and organ meat intake (foods which are high in saturated fat and calories)[5].

Anti-oxidants

Moderate red wine consumption (which is 3 or fewer drinks per day for men, 2 or fewer drinks per day for women—no more than five times per week) may offer a novel way to protect against Alzheimer’s disease. Red wine contains a high concentration of resveratrol, a compound found not just in the skin of grapes but also in peanuts and many types of berries. Resveratrol is thought to maintain the proper functioning of the blood-brain barrier and to promote a healthy lifespan in humans by mimicking what happens to the body during calorie-restriction and exercise[6].

The antioxidants found in fruits and vegetables can guard against the damage caused by the waste by-products of metabolism (hydrogen peroxide, for example), which are toxic to the brain: Vitamin A, Vitamin C, Vitamin E, lutein, alpha-carotene, zeaxanthin, and beta-cryptoxanthin are antioxidants that are depleted in persons with Alzheimer’s disease[7], with higher intakes of antioxidants conversely shown to offer protection [9], [10], [11]. While concentrates of antioxidants can be purchased in pill form, it is better to get them from food since antioxidants work in systems rather than in isolation—concentrated doses of antioxidants can actually act in the opposite manner, causing harm to the body and brain.

Vitamin K has also been implicated with better cognition and memory in the elderly[8] (note that if you are on a medication that affects blood-clotting, such as Warfarin, speak to your doctor before increasing Vitamin K intake). You can find this nutrient mainly in green leafy vegetables.

Share the information

If you think or fear that a loved one might be at risk of developing Alzheimer’s disease, please print this article and read it to them. While such dietary changes might not fully prevent neurodegeneration, it will reduce their chances and at minimum will significantly slow the progression of cognitive decline.

- Tyler Feeney-

M.Sci (c) in Dietetics

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References

1.       Liu, C. C., Kanekiyo, T., Xu, H., & Bu, G. (2013). Apolipoprotein E and Alzheimer disease: risk, mechanisms and therapy. Nature Reviews Neurology, 9(2), 106-118.

2.       Li, T. C., Yang, C. P., Tseng, S. T., Li, C. I., Liu, C. S., Lin, W. Y., ... & Lin, C. C. (2017). Visit-to-Visit variations in fasting plasma glucose and HbA1c associated with an increased risk of Alzheimer disease: Taiwan Diabetes Study. Diabetes Care, 40(9), 1210-1217.

3.       Chao, A. C., Lee, T. C., Juo, S. H. H., & Yang, D. I. (2016). Hyperglycemia Increases the Production of Amyloid Beta‐Peptide Leading to Decreased Endothelial Tight Junction. CNS Neuroscience & Therapeutics, 22(4), 291-297.

4.       Van Cauwenberghe, C., Vandendriessche, C., Libert, C., & Vandenbroucke, R. E. (2016). Caloric restriction: beneficial effects on brain aging and Alzheimer’s disease. Mammalian Genome, 27(7-8), 300-319.

5.       Diet, A. P. (2010). Food Combination and Alzheimer Disease Risk. Archives of Neurology, 67(6), 699-706.

6.       Fernández, A. F., & Fraga, M. F. (2011). The effects of the dietary polyphenol resveratrol on human healthy aging and lifespan. Epigenetics, 6(7), 870-874.

7.       Rinaldi, P., Polidori, M. C., Metastasio, A., Mariani, E., Mattioli, P., Cherubini, A., ... & Mecocci, P. (2003). Plasma antioxidants are similarly depleted in mild cognitive impairment and in Alzheimer’s disease. Neurobiology of Aging, 24(7), 915-919.

8.       Presse, N., Belleville, S., Gaudreau, P., Greenwood, C. E., Kergoat, M. J., Morais, J. A., ... & Ferland, G. (2013). Vitamin K status and cognitive function in healthy older adults. Neurobiology of Aging, 34(12), 2777-2783.

9.       Dai, Q., Borenstein, A. R., Wu, Y., Jackson, J. C., & Larson, E. B. (2006). Fruit and vegetable juices and Alzheimer’s disease: the Kame Project. The American journal of medicine, 119(9), 751-759.

10.    Devore, E. E., Kang, J. H., Breteler, M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72(1), 135-143.

11.  Cabrera, C., Artacho, R., & Giménez, R. (2006). Beneficial effects of green tea—a review. Journal of the American College of Nutrition, 25(2), 79-99.

Food Fun, Funds, and Fundamentals (Series #2)

Welcome back to the second installment of “Food Fun, Funds, and Fundamentals,” an ongoing exploration of food preparation, handling, and appreciation. To learn more about the philosophy behind these vignettes, please click here for Series #1.

          As we all know, imparting flavor to a dish can be enhanced in various ways using herbs and spices, which are available for purchase in either dried or fresh varieties (taken from the bark, fruits, seeds, flower buds, and roots of plants).

PROTECT THE FLAVOR

Since the flavor of herbs/spices are contained in volatile oils, care must be taken to preserve these oils lest they be wasted (think of freshly crushed peppercorns versus the foul-tasting sand most people call pepper).

Herbs should be stored in the refrigerator once they are removed from the plant. To maintain freshness longer, they can be placed in a cup of water, much like you would for flowers.

Prior to using herbs or spices in your dishes, you can extract more aroma by any of the following:

·        Finely (rather than coarsely) chopping your herbs.

·        Crushing dried spices between your fingers, as mild heat will activate and stimulate the release of oils contained in the center of the dried material.

·        Lightly roasting spices using olive oil or some other dietary oil.

·        For maximum flavor, you may purchase a mortar and pestle for crushing your herbs and spices (works wonderfully for preparing homemade Chai).

TOO MUCH SALT...

Table salt—while useful for bringing out the flavor in dishes—is often overused in modern-day food processing. In individuals who are genetically sensitive to salt, excessive consumption is associated with high blood pressure (also known as hypertension) and heart-disease; while some people can excrete excess salt from food via the kidney without issue, certain individuals trap salt not just in the walls lining their blood-vessels, but in the water between the cells lining their skin, frequently leading to salt-overload and ultimately, kidney dysfunction[1].

SALT CAN RUN, BUT IT CAN't HIDE

Doctors and nutritionists will often recommend higher bean, legume, and overall vegetable consumption in the diet to prevent or attenuate hypertension. But for many people living on a budget, that translates into higher consumption of canned food items, which are notoriously high in salt and the sodium that can lead to hypertension in those susceptible. Luckily by simply draining the canned goods in a strainer first, then rinsing them in running tap water, you will remove on average 40% of the sodium[2].

     Of the five senses involved in eating,

     Taste is the most important.

     It is our most direct, embodied encounter with food;

            It affords pleasure and disgust; and

            It is the one sense we cannot help but use.

     Yet taste is more than something that just happens in the mouth:

     It is also the leading metaphor in aesthetics.

- David M. Kaplan3

- Tyler Feeney-

M.Sci (c) in Dietetics

References

1.      Choi, H. Y., Park, H. C., & Ha, S. K. (2015). Salt sensitivity and hypertension: a paradigm shift from kidney malfunction to vascular endothelial dysfunction. Electrolytes & Blood Pressure, 13(1), 7-16.

2.      Duyff, R. L., Mount, J. R., & Jones, J. B. (2011). Sodium reduction in canned beans after draining, rinsing. Journal of Culinary Science & Technology, 9(2), 106-112.

3.      Kaplan, D. M. (2012). The Philosophy of Food. Berkeley: University of California Press.

Five Fabulous Fatty (Heart and Brain Friendly) Foods

 

Not all fats are created equal.

While you would be wise not to overindulge in deep-fried, bacon-wrapped, cheese-stuffed jalapeño poppers (along with most fare sold at the fair), some fats and oils are good for you. In moderation, they may even help to support your heart and mind.

#1. Olives and olive oil

A staple of the Mediterranean diet, olives have been shown to protect against stroke.  Research has found that diets favoring olive oil for cooking can reduce the risk of stroke by 33% compared to diets that avoid fat[1]. This is because olives and olive oil contain a natural anticoagulant called hydroxytyrosol, which can prevent blood clots from forming. One to two tablespoons of olive oil per day was found to offer the most protective effect. It even blends well in smoothies!  

#2. Walnuts 

As with olives, walnuts contain a stroke-fighting agent called omega-3 fatty acid. Diets high in olive oil supplemented with walnuts reduce the risk of stroke by 40% compared to diets that avoid fat[1]. A small handful of walnuts a day is all you need—in combination or substituted with other varieties of nuts, such as almonds, pecans, or cashews.

#3. Plant sterol-enriched margarine 

Margarine has suffered from negative publicity over the years from its association with trans-fat—a troublesome fat linked to heart disease. Nowadays, there are perfectly healthful forms of margarine on the market, if you know what to look for. Look for the terms “non-hydrogenated” and “no trans fat” on the label, and make sure that it is enriched with plant-sterols. These block cholesterol from entering the body and result in a lowering of cholesterol in the blood (always a good thing for guarding against heart disease)[2]. Try substituting your butter with plant sterol-enriched margarine, while limiting it to two tablespoons per day. 

#4 Salmon

            There’s an old saying that goes, “Fish is brain food.” And they were right! Salmon contains extremely high levels of docosahexaenoic acid (DHA), a major building-block of the brain[3].  Eating fish high in DHA—such as salmon or even mackerel—at least twice per week will help prevent long bouts of low blood DHA levels, which is a risk factor in the development of Alzeimer’s dementia[4].

#5 Avocados

Although technically a fruit, avocados contain little in the way of sugar content. Instead, they are rich sources of fat, namely oleic acid (also found in olives), sterols, as well as fiber, which all guard against heart disease and stroke[5]. Moderate consumption (no more than one avocado a day) is unlikely to lead to weight-gain[6]. Avocados are also good sources for vitamin C, vitamin E, vitamin K, niacin, potassium, and folate. Avocados taste great as a spread! 

To conclude, don’t be afraid to add more of the above good fats to your shopping cart. Not only can they help you feel more satisfied and full after a meal (so that you won’t pig out on less healthful sugars and fats later in the day), they are literally essential to a longer and better life.

- Tyler Feeney-

M.Sci (c) in Dietetics

 Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References

1.      Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., . . . Martinez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.

2.      Kendall, C. W., & Jenkins, D. J. (2004). A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6), 492-498.

3.      The Office of Disease Prevention and Health Promotion: https://health.gov/dietaryguidelines/dga2005/report/html/table_g2_adda2.htm

4.       Kyle, D. J., Schaefer, E., Patton, G., & Beiser, A. (1999). Low serum docosahexaenoic acid is a significant risk factor for Alzheimer’s dementia. Lipids, 34(1), S245-S245.

5.       Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris‐Etherton, P. M. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association, 4(1), e001355.

6.       Pieterse, Z., Jerling, J. C., Oosthuizen, W., Kruger, H. S., Hanekom, S. M., Smuts, C. M., & Schutte, A. E. (2005). Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition, 21(1), 67-75.

My Microbiota Made Me Do It!

This holiday season, you’re going to be able to resist that second piece of apple pie.

Not because you’ve been bolstering your willpower all year (although power to you if you have!), but because you’ll know you’re not the only one craving that sweet, gooey, triangle of deliciousness.

You will know that something else is filling up your craving cup, letting it overflow past one piece of pie. But first, let’s cover some basics.

The Gut-Brain Axis

Do you ever wonder why your stomach may cramp up from swimming in cool water after eating a large amount of food? Your brain slows your digestive system to focus on moving and keeping you warm, cramping up your gut!

The gut-brain axis is a communication system between, you guessed it, your digestive system and your nervous systems.

This communication system is what triggers your cravings of warm apple pie, even on a full stomach: your brain releases appetite stimulants and your gut suddenly opens up room for dessert unlocking that “second stomach”.

However, the gut is not alone. There’s an enormous party of microorganisms that can have influence on this gut-brain axis, and they’re living inside of your gut!

Manipulating Microbiota

The something else driving your cravings is the community of microorganisms living in your gut called your microbiota.

We benefit from them about as much as they benefit from us; microbiota are involved in nutrient metabolism, anti-microbial protection (against disease causing bacteria), immunity, development, and more.

Microbiota Mind Control

The crazy thing is, research suggests that microbiota within the gut seem to have some level of control over appetite, taste perception, and even behavior.

Don’t take this to mean that your gut microbiota are controlling your mind. After all, we have grown up and evolved with them.

Nevertheless, you are still their host, and your microbiota will try and sway you in their favor using hormones, neurochemicals, or any other trick they have up their sleeve.

Your Microbiota likes dessert as well

The microbiota have their own food preferences and will release more reward chemicals than your own body does after you eat something they need. Depending on the microbiota, that could mean cravings for the fatty, sugary, holiday desserts!

The more of one type of microbiota you have in your gut, the stronger that signal is presumed to be. This is partially why obese individuals have a much harder time keeping weight off, and why a varied diet is generally praised as healthy.

Lost In The Masses

Studies have reported a decreased gut microbial diversity for either side of the appetite spectrum, obesity and anorexia nervosa. It may even be associated with depression and anxiety.

With a varied diet of micro and macronutrients, you should be feeding several different kinds of microbiota. The more kinds of microbiota you have in your gut, the more competition each microbial organism encounters.

Imagine you are going out to eat with two of your friends. They are a bit more similar in food taste than you are and inch toward one option, leading you, the odd one out, to follow.

If you were a group of ten friends, your food interest would likely be a bit more varied based on culture, preferences, etc. and the decision would not be so clear. It would be easier to make your own decision over the larger discussion.

In principle, this is how your microbiota would work: even if they have enough resources to try and manipulate you after the competition, no matter what method of manipulation they try on you, any particular signal would likely be lost in the variety of signals, allowing your own signal to dominate.

This holiday season, be conscious of your diet variety to prevent any extra cravings!

To Sum It Up

Microbiota within your gut make use of the gut-brain communication system attempting to manipulate your food intake to support their own preferences.

The more of a particular food you eat, the more microbiota that feed off it will survive, and continue to drive your cravings for those particular foods. This is why a varied diet is recommended; it will feed several different species of microbiota, leading to more competition and each distinct signal trying to sway your cravings will be lost in the masses.

Happy Holidays!

- Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.