:: Step 6: Cracking the Gut Health Code

CRACKING THE

GUT HEALTH CODE

Life Health Age and Death Begin in The Gut

Disclaimer: This page is provided for educational and informational purposes only. The information provided on this page should not be used to diagnose or treat a health problem or disease. Always seek the advice of your doctor or another qualified health provider regarding a medical condition. This content or its use creates no physician-patient relationship. For example, stopping an antidepressant or PTSD medication should only be done under the prescriber's supervision. This also applies to supplementation. If under the age of 18, nothing in this article should be implemented without the supervision of a parent or MD.

Bacteriotherapy: Gut Microbiota Remodeling

Bacteriotherapy is exactly what it implies. It is the use of bacteria (probiotics) as a therapeutic measure to correct gut dysbiosis along with the myriad of other psychophysiological issues it represents. Thoroughly revised estimates show that the typical adult human body consists of about 30 trillion human cells and about 38 trillion bacterial cells [195]. I am certain this will continue to be updated. The bottom line is that the human body has many more bacterial cells than human cells, which makes for a complex balancing act when attempting to correct a bacterial (gut microbiota) imbalance.

The symptoms of a microbiota disruption are wide and varied and affect each person differently If oxalate is poisoned, it is difficult to determine what is directly caused by oxalate dumping and what results from dysbiosis. Whatever the case, the damaged microbiota must be repaired, and this requires a systematic, focused effort. This is where the Inulin Probiotic HRW Protocolcomes in. After well over a decade of first discovery and then research on how to reestablish microbial balance in the gut, I found the Inulin Probiotic HRW Protocol to be far and away the most effective. This is not to say that everything else in Step 6 does not need to be followed because it absolutely does, especially testing for vitamins and minerals that have been depleted because of dysbiosis and possible damage to the mitochondria. This protocol is, however, a critical first step to clear the head and establish the energy to recover as quickly as possible.

All symptoms listed below have either abated or are in the process of abating after 5 weeks on the Inulin Probiotic HRW Protocol. The microbiota is still being damaged from oxalate dumping, but repair is immediate with this protocol, and symptoms that have not resolved are not remotely as severe.

Symptoms From My Oxalate Infection

• Gallbladder and Liver Stones
• Bile Sludge
• Candida Overgrowth
• Hallucinations
• Paranoia
• Poor Sleep
• Suicidality (Suicidal Thoughts)
• Exhibited symptoms of ALS, Parkinson's, Alzheimer's, Aphasia, and Multiple Sclerosis
• Vertigo
• Neuromyelitis Optica
• Seizures
• Tremors
• Skin Peeling off Lips
• Severe Gait Abnormalities
• Axon Loss and Demyelination
• Arrhythmias
• Periodontitis
• Severe Chronic Fatigue
• Severe Brain Fog
• Plaque Build-Up on Lower Front Teeth
• Itchy Skin
• Large Amounts of Oxalate Crystals From My Eyes
• Excessive Ear Wax
• Dry Cough
• Itchy Throat
• Constipation
• Diarrhea
• Stiff Neck, Shoulder, Back, and Big Right Toe
• Ringing in the Ears (Tinnitus)
• Dizziness, Poor Balance
• Hyper Sensitivity to Light, Noise, and Odors
• Interstitial Cystitis (Bladder Pain)
• Enlarged Prostrate
• ED

The Inulin Probiotic HRW Protocol

Remodeling the microbiota involves multiple steps, and we start with the Inulin Probiotic HRW (Hydrogen-Rich Water) Protocol because Inulin Probiotics and HRW are considered GRAS (Generally Recognized as Safe) by the Food and Drug Administration. However, the literature overview shows that, although the vast majority of probiotics are generally regarded as safe and beneficial for healthy individuals, caution is needed in selecting and monitoring probiotics when administering them to patients with compromised immune systems, leaky gut, or critical illnesses [198].

Even if you are not infected with oxalates, you will still benefit from the Inulin Probiotic HRW Protocol if you have any microbiota disruption, are experiencing any malaise, or are over the age of 40.

Fiber: The Biggest Lie Told by Carnivores

To be fair, the largest amount of nutritional information put out in the carnivore community is accurate, but stating that humans do not need fiber is horribly inaccurate. The argument against fiber is there is no RDA for fiber, and fiber has no nutrient value. Both statements are true. However, this does not take into consideration the nutrients that are produced by gut microbes eating the fiber or the myriad of other health benefits, as you will see below.

If one is suffering from a disrupted microbiota, which is consistent with oxalate poisoning, one must be very specific about the type and amount of fiber you eat. It is a crap shoot for anyone to tell you to eat more fiber or to go on a low FODMAP diet. Simply eating more fiber can cause you to ingest what poisoned you and caused the disruption in the first place, and going on a low FODMAP diet will impair your ability to heal. Getting this right is especially important when transitioning to a flexible carnivore diet because of the potential for oxalate dumping and severe malaise. Inulin from Jerusalem Artichoke by Micro Ingredients is 2.6 grams of fiber per 2.6-gram scoop, which is approximately one teaspoon. Inulin from the following is rated per 100 grams.

• Garlic, 9–16 g
• Raw Asparagus, 2–3 g
• Raw Onion Pulp, 1.1–7.5 g
• Wheat, 1–3.8 g
• Raw Barley, 0.5–1 g

You would have to eat a considerable amount of these foods to equal what you can get in inulin powder, plus you are subject to the plant toxins that accompany them. It simply makes sense to separate the fiber from the plant, and this is exactly what one does with inulin powder.

Inulin

Warning: Inulin is a high FODMAP food (explained below), which means it can cause gastrointestinal distress if used in excess. Inulin is a fructan-type oligosaccharide that's found in many plants, which represents the O in FOMAP. This is a dichotomy because this high FODMAP fiber is instrumental in remodeling the gut. Yet, if you have gastrointestinal issues, you will immediately be told to avoid high-FODMAP foods. Slowly introducing inulin is critical. This is one of many cases where you absolutely do NOT want the whole food, as you will see below.

Benefits of Inulin

• Consuming inulin alters the colon epithelium by increasing the proliferation of intestinal stem cells, leading to deeper crypts and longer colons. Inulin affects the activity of intestinal stem cells and drives a homeostatic remodeling of the colon epithelium [190], [167].
• In a rat model, 24-hour urinary oxalate excretion significantly decreased in the inulin group compared with the control [185].
• The gut microbiome responds to inulin treatment and exhibits significant structural alterations [186].
• The concentration of inulin increases, the rate of oxalate degradation [215].
• Inulin use inhibits harmful bacteria or opportunistic pathogens by promoting the proliferation of beneficial bacteria. In addition, pathogenic bacteria tend to colonize the intestine in an alkaline environment. Inulin lowers intestinal pH after enterobacterial fermentation, which also contributes to the inhibition of pathogenic bacteria [186].
• Dietary supplementation with inulin can restore the integrity and function of the intestinal barrier by promoting the expression of zonula occludens [186].
• Inulin treatment promotes the growth of certain beneficial bacteria and bacteria that promote the production of SCFAs (short-chain fatty acids), such as Bifidobacterium [186].
• SCFAs can act locally in the intestine and be used as energy sources by intestinal mucosal cells to promote barrier function, maintain mucosal immunity, and provide energy substrate for colonic cells. SCFAs can also enter the circulation through the hepatic portal vein and act as signaling molecules, thereby regulating systemic immune function [186].
• Inulin supplementation decreased the relative abundance of Bacteroidetes and increased levels of Bifidobacterium spp., Anaerostipes spp., Enterococcus Faecalis, and Lactobacillus. Inulin also promotes an increase in the abundance of bacteria of the genera Phascolarctobacterium, Blautia, Akkermansia, Ruminococcus, and the family Lachnospiraceae, which are also responsible for SCFA production [186].
• Inulin can regulate the metabolism of glucose, lipids, and amino acids in addition to intestinal immune and systemic immunomodulatory effects.
• Inulin can improve the symptoms of many diseases, such as metabolic syndrome, IBD, and chronic kidney disease (CKD), associated with intestinal inflammation and intestinal dysbiosis, as well as allergic diseases and tumors related to immune imbalance [186].
• Inulin intake modulates ecological dysbiosis, reduces the level of fasting glucose, attenuates insulin resistance, and improves lipid disorders [186].
   

Inulin-Responsive Bacteria in the Gut Microbiota

This is the probiotic information you need after someone tells you to eat more fiber. I will drill down on Faecalibacterium and what I consider to be the Fantastic 4 probiotics, with a comprehensive overview of L. Reuteri, L. Gassier, L. Acidophilus, and B. Longum at the bottom. These are all oxalate degraders and will drive home the importance of Inulin. The following are inulin-responsive probiotics and are listed in order of responsiveness to inulin [187]. I personally have not found a probiotic that is not responsive to inulin. This is why it is also used in our yogurt-making process.

1. Phocaeicola (Bacteroidaceae)
2. Faecalibacterium (Ruminococcaceae)
3. Hydrophilic
4. Hydrophobic
5. Agathobacter (Lachnospiraceae)
6. Streptococcus (Streptococcaceae)
7. Bacteroides (Bacteroidaceae)
8. Prevotella (Prevotellaceae)
9. Blautia (Lachnospiraceae)
10. Fusicatenibacter (Lachnospiraceae)
11. Ruminococcus (Ruminococcaceae)
12. Lachnospiraceae spp.
13. Roseburia (Lachnospiraceae)
14. Bi?dobacterium (Bi?dobactericeae)
15. Lachnospira (Lachnospiraceae)
16. Dialister (Veillonellaceae)
17. Dorea (Lachnospiraceae)
18. Alistipes (Rikenellaceae)
19. Faecalibacillus (Erysipelotrichaceae)
20. Gemmiger (Ruminococcaceae)
21. Mediterraneibacter (Lachnospiraceae)
22. Kineotrix (Lachnospiraceae)
23. Coprococcus (Lachnospiraceae)
24. Parasutterella (Sutterellaceae)
25. Lactococcus (Streptococcaceae)
26. Ruminococcaceae spp.
27. Parabacteroides (Porphyromonadaceae)
28. Ruminococcus spp.
29. Collinsella (Coriobacteriaceae)
30. Clostridium_XIVa (Lachnospiraceae)
31. Mitsuokella (Selenomonadaceae)
32. Agathobalocum(Ruminococcaceae)
33. Paraprevotella (Prevotellaceae)
34. Anerostipes (Lachnospiraceae)
35. Dysosmobacter (Ruminococcaceae)
36. Lactobacillus (Lactobacillaceae)
37. Raoultibacter (Eggerthellaceae)
     

Faecalibacterium

• Obese or T2D (type 2 diabetes) patients have lower microbiota diversity, and Faecalibacterium is one of the community members that has been found to differ. In other research, Faecalibacterium was enriched in T2D patients following weight loss. The same study found that samples from lean patients contained higher numbers of Faecalibacterium genes than did samples from obese and T2D patients [188].
   

• Faecalibacterium is diminished in MDD (Major Depressive Disorder) patients, while an increase in Faecalibacterium improved MDD symptoms. This concludes that Faecalibacterium may be used as an important species for an effective response to depression treatment [189].
   

• Numerous studies have underscored that low levels of Faecalibacterium are correlated with inflammatory conditions, with inflammatory bowel disease (IBD) in the forefront. Its representation is also diminished in the case of several diseases, including colorectal cancer (CRC), dermatitis, and depression. Additionally, the relative presence of this genus is considered to reflect, at least in part, intestinal health status because Faecalibacterium is frequently present at reduced levels in individuals with gastrointestinal diseases or disorders [188].
   

Faecalibacterium is just one of 37 species listed here. The bottom line is the use of inulin is a critical factor in remodeling the gut microbiota and overall emotional and physical health

Inulin Safety: Under 40 grams daily is safe for healthy adults [186]. I currently do not exceed 5.2 grams daily. I am still slowly increasing.

Inulin Dosing: I recommend starting out very slow with 1/10^th of a teaspoon of inulin in yogurt. Some people may need to do less, and some may need to do more. If you are making Extended Fermentation Yogurt, this must be taken into consideration because there is a big variable in the amount of inulin your starter uses. I will normally start my morning with one or two 15.5 ounces of HRW and then eat some of my homemade yogurts and mix the inulin with it. I did this until I worked up to 1 teaspoon of inulin in the morning and 1 teaspoon in the evening. If you have a foul reaction from 1/10^th of a teaspoon, you may be dealing with SIBO or SIFO (candida overgrowth, etc.). If you have SIBO, inulin may exacerbate this issue. If you have SIFO (candida overgrowth, etc.), inulin will help eradicate it. The instructions on the insulin package will tell you to mix it with water; however, this did not work for me. If one does not get this right, you can end up with record-setting gas.

Guar Gum: A Fiber to Stay Away From

Until a study in 2024, it was thought that guar gum was beneficial for the gut. In a mouse model, a Guar gum-containing diet (GuD) increased the susceptibility to colonic inflammation. Unfavorable changes in gut microbiota activity leading to compromised gut barrier function following guar gum feeding contributed to increased colitis susceptibility [232].

Probiotics: The Fantastic 4 

We are now in the age of choosing a probiotic based on what you want to fix or change in your body and mind, and L. Reuteri is a good example of this. However, this choice goes far beyond bacterial species. One must also choose the strain of species that most manufacturers do not include on their labels. BioGaia, for instance, is one of the few that lists the strains that they use. This, along with being the most researched from a human source, is one of the many reasons L. Reuteri is still at the top of my list after using it for over a decade.

Probiotic Species Compatibility

L. reuteri strains lacked robust inhibitory antimicrobial effects of bacterial pathogens when combined with other probiotic Lactobacillus species, such as L. acidophilus, L. Gasseri, and L. johnsonii. By contrast, L. reuteri potently inhibited L. casei, which highlights the importance of species compatibility considerations when creating mixed-species probiotic formulations [200]. What this means is that you must know your objectives. If you want to maximize the effectiveness of L. Reuteri, you must confirm that it does not conflict with any other probiotic in your probiotic formula. The same goes for Dr. Davis’s SIBO formula. L.  Reuteri should be made  and taken separately from L. gasseri.

In other cases, probiotics can work synergistically. L. acidophilus (strains NK1, K3III24, 100 ash), Bifidobacterium adolescentis MC 42, B. bifidum, and B. gallinarum GB synergistically produce lectins with antimicrobial activity against clinical strains of nystatin-resistant Candida albicans, S. aureus, and their biofilms [228]. After significant research, I confirmed that Lactobacillus Reuteri 6475 and 17938 and Bifidobacterium Longum 1714 could be mixed in the same batch. This is also true with Lactobacillus Gasseri BNR17 and Lactobacillus Acidophilus La-14. This enables me to make The Fantastic Four all at once in two separate bowls.

Bacteriocins

Bacteriocins are ribosomal synthesized antimicrobial peptides produced by bacteria or, for our purposes, probiotics. They can kill or inhibit bacterial strains closely related or non-related to the bacteria themselves but will not harm the bacteria themselves through specific immunity proteins. Bacteriocins may become a potential drug candidate for replacing antibiotics to treat multiple drug-resistant pathogens in the future [204]. 99% of all bacteria probably produce at least one bacteriocin, most of which have not yet been identified because few researchers have looked for them [205]. We will, therefore, not attempt to give you the number of Bacteriocins per probiotic listed in The Fantastic 4 Probiotics.

Probiotics For Oxalate Degradation

In vitro, oxalate degradation does not reflect the ability of bacteria to metabolize oxalate in vivo after intestine colonization [207]. This statement was made during an extensive study on probiotics and various disease states, including oxalate degradation. However, oxalate degradation by Lactobacillus indicates that out of 60 strains tested from 12 different species, strains L. acidophilus, and L. gasseri were most efficient in their ability to degrade oxalate in vitro [211]. In other words, science is not yet definitive, and one must experiment to find what works for each species and strain, as I do. The in vitro, however, does at least point one in the right direction.

On my first comprehensive stool test, I scored a 10 out of 10 on Dysbiosis and Metabolic imbalance and a 7 on inflammation. If you have ever wondered what suicidality looks like in the gut, this first test is it. On my second comprehensive stool test, I brought those scores down to 0, 2, and 2, respectively. On the first test, all primary gut bacteria were deficient with Euryarchaeota Phylumbacteria, so low that it did not register. More on this below. Oxalobactor formigenes, which is a well-established gut bacterium that uses oxalates as fuel, were intact when tested. Because of the severity of my infection, this was not enough, and even taking up to 1.7 trillion CFU of the best probiotic I could find was not sufficient either. This was because the purging of oxalates was consistently disrupting bacteria that went far beyond what was tested. A study just released as I was finishing this paper confirmed the need for a broader spectrum of gut bacteria or effective bacteriotherapy when addressing the breakdown of oxalates [231].

Oxalate-Degrading Bacteria in Bifidobacterium and Lactobacillus [173]

• Lactiplantibacillus plantarum     
• Lactobacillus brevis
• Lactobacillus acidophilus
• Bifidobacterium infantis
• Bifidobacterium animalis
• Bifidobacterium breve
• Bifidobacterium longum
• Bifidobacterium adolescentis
• Lacticaseibacillus casei    
• Lactobacillus gasseri
• Lactiplantibacillus plantarum
• Lacticaseibacillus rhamnosus
• Ligiactobacillus salivarius
   

What Makes the Fantastic 4 So Fantastic?

It is more than just getting the right species and strains of a probiotic; it is also about the dose or CFUs being right. We do this through extended fermentation of yogurt or whatever you are fermenting, usually for up to 36 hours. Dr. William Davis has done the most experimentation with this and found that going to 48 hours killed a lot of the bacteria. This may not be the case with all probiotics, but it was with L. reuteri 6475 and 19738. Dr. Davis was able to take 2 billion CFUs of 6475 and 19738 and turn them into 200 to 260 billion CFUs per half cup of yogurt. He measured this with flow cytometry. Flow cytometry is a lab test that uses lasers to analyze the physical and chemical characteristics of cells and particles. Without the use of extended fermentation, the effect of these probiotics may not even be noticeable.

The Fantastic 4 probiotics cover a broad range of issues, and I have tested them all. However, this science is still in its infancy, so expect even better results as it becomes more refined.

What The Fantastic 4 Have in Common

·        All 4 are human strains

·        All 4 are colonizing probiotics as opposed to transient

·        All 4 populate the upper and lower intestines

·        All 4 survive stomach acid

·        All 4 do not need refrigeration

Displacement of Possible Pathogens

Displacement of possible pathogens is one of the many reasons why I believe I felt better with all the Fantastic 4. Attachment to the intestinal mucosa is an essential factor associated with probiotics when there is intestinal inflammation. Some probiotic microbes also share binding sites with some entero-pathogens and could hinder their attachment to the host’s cells by binding to the respective attachment sites [228].

Stimulation of Bowel Microbiota

The gastrointestinal tract (GIT) is home to an organized microbial community (microbiota), which partake in metabolic, nutritional, biochemical, and immunological processes within the body. Hence, cell-to-cell interactions exist to regulate microbial multiplication and preserve intestinal homeostasis, leading to a range of host responses against commensal and pathogenic organisms. The microbiota is an active ecosystem that is affected by many factors, such as genetics, metabolism, nutrition, geographical location, stress, and antimicrobial treatment [228].

Stimulation of the Digestive Enzymes

Some probiotics aid in the breakdown of complex macronutrients and provide the host with digestive enzymes and vitamins, which enhance the absorption of nutrients. The ability of probiotics to promote lactose fermentation has made them useful in treating lactose intolerance in humans. Probiotics Bifidobacterium strains, such as B. longum, participate in the metabolism of oligosaccharides [228].

Aging

During aging, the gut microbiota undergoes alterations, and its mediated increase in intestinal permeability leads to chronic inflammation, decreased efficiency of DNA repair, stem cell depletion, and cellular senescence of the organism. Altogether, these processes contribute to aging [233].

The degeneration of brain function in the elderly is correlated with the risk of several diseases, such as stroke, delirium, Parkinson’s disease, Alzheimer’s disease, and chronic subdural hematoma. These diseases are inextricably linked to the gut microbiota [232]. Only by fully understanding the gut microbiota can we uncover deeper mysteries, with the aim of early understanding of its complex relationship with host aging. Unfortunately, we are not there yet, but I believe the Fantastic 4 represents a foundational approach to living a disease-free life at any age.

Other Probiotic Ingredients

There is no avoiding additional ingredients in commercial probiotics. Following are definitions of these ingredients. We do not include the capsule ingredients because they are thrown out when making extended-fermentation yogurt.

BioGia Gastrus Lactobacillus Reuteri 6475 and 17938 Other Ingredients

• Isomalt:Isomalt is a sugar substitute used primarily for its sugar-like physical properties. It has little to no impact on blood sugar levels and does not stimulate the release of insulin.
• Ascorbic Acid:Synthetic version of vitamin C.
• Mint and Mandarin Flavor:Straight Forward

Mercola L. Gasseri Other Ingredients

• Fructooligosaccharide(FOS): A plant sugar that is found in many fruits and vegetables and is also used as a prebiotic and alternative sweetener.
• Ascorbyl Palmitate: An ester formed from ascorbic acid and palmitic acid, creating a fat-soluble form of vitamin C.
• Silicon Dioxide: Silicon dioxide, also known as silica, is a natural compound made of two of the earth's most abundant materials: silicon and oxygen.

Now Lactobacillus Acidophilus La-14

• Stearic Acid: Stearic acid is a saturated fatty acid that exists in plants and meat.
• Silicon Dioxide:Silicon dioxide, also known as silica, is a natural compound made of two of the earth's most abundant materials: silicon and oxygen.

Just Thrive Bifidobacterium Longum 1714

• B6:Natural Form
• Folate:Natural Form
• B12:Natural Form

Be aware that there are probiotic producers who use synthetic B vitamins, which I do not recommend.

Probiotics: The Fantastic 4

1. Lactobacillus Reuteri ATCC PTA 6475 and DSM 17938

Primary Objective:Microbiota Balance

L. reuteri ATCC PTA 6475, which is an Isolate from Finnish mother’s milk, and L. reuteri?DSM 17938, which is the daughter strain of Lactobacillus reuteri ATCC 55730, is a bacteria originally isolated from the breast milk of a Peruvian mother. These are the two most researched L. Reuteri strains on the market. This does not imply they are the best, just the most researched. These two strains are sold as BioGaia Gastrus on Amazon.

Oxytocin: The Love and Empathy Hormone

Both L. Reuteri 6475 and 17938 produce oxytocin but within the gut. Oxytocin is normally produced in the hypothalamus (The area of the brain that controls body temperature, hunger, and thirst.), but L. reuteri is believed to inhabit the human small intestine predominantly and appears to have co-evolved with its other hosts. Oxytocin is a multifunctional hormone that affects not only social behavior, bone, and skin but also gut motility, inflammation, and the intestinal epithelial barrier. Therefore, L. reuteri signaling through oxytocin could potentially explain many of the systemic effects of this microbe [224].

In humans, intranasal administration of oxytocin was found to increase bonding-related behavior, including gaze-to-eye region, interpersonal trust, empathy, and social cognition. Oxytocin has also been shown to play a role in human parenting, and peripheral levels of oxytocin have been associated with reciprocal parent-infant interactions in both mothers and fathers [225].

The full effects of oxytocin are yet to be realized, and the fact that the gut can produce oxytocin via microbes brings up more questions as to the physiological and emotional systems it affects. One question that was not answered was whether oxytocin produced by microbes can communicate with the brain via the vagus nerve or if it is for gut benefits only.

• L. reuteri 6475 counteracts a degradation of gut microbiota in older women with low bone mineral density [201].
• L. reuteri 6475 prevented abdominal fat pathology and age-associated weight gain in mice regardless of their baseline diet [208].
• In a mouse model, L. reuteri increased testosterone, testicular mass, and other indicators typical of old age were similarly restored to youthful levels [226].
• L. reuteri 6475 has a beneficial effect on sperm concentration and sperm activity in 12-month-old outbred Swiss mice [226].
• L. reuteri DSM 17938 had beneficial effects on people suffering from chronic constipation [202].
• L. reuteri 6475exhibited broad-spectrum antimicrobial activity [203].
• L. reuteri 6475-derived histamine can suppress gut inflammation [206].
• L. reuteri 6475has anti-inflammatory and anti-infectious capacities [206].
• L. reuteri 6475 can reduce the number and size of colon tumors [206].
• L. reuteri DSM 17938 supplement improved bacterial diversity along with enriched Firmicutes (good bacteria) and reduced abundance of Bacteroidetes [211]. Bacteroidetes increase as obese mice lose weight. Furthermore, when the microbiota of obese mice are transferred to germ-free mice, these mice gain more fat than a control group that received microbiota from lean mice [229].
• L. reuteri DSM 17938 Protected the mucosal barrier and reduced inflammatory factors [212].
• L. reuteri DSM 17938 In both children and in adults, shortens the duration of acute infectious diarrhea and improves abdominal pain in patients with colitis or inflammatory bowel disease [213].
• L. reuteri DSM 17938 upregulates oxytocin and downregulates cortisol [222].
• L. reuteri restores gut microbiota balance, produces antimicrobial metabolites, regulates intestinal immunity, and mediates mucosal homeostasis, thereby exhibiting protective effects on digestive system diseases [211].
• The symbiotic intervention of Lactobacillus reuteri and inulin protected gut barrier integrity and altered the gut microbiota composition, enhancing the abundance of butyrate-producing Bifidobacterium [197].
• A symbiotic formulation of Lactobacillus reuteri and inulin alleviated Autism Spectrum Disorder-like behaviors in a mouse model [197].
• Four weeks of Lactobacillus reuteri and inulin attenuated inflammatory cytokine expressions in the brain in a pig model [197].
• L. Reuteri significantly reduces chronic functional abdominal pain in children [64.]
• High-fat-diet-induced obesity is associated with decreased anti-inflammatory L. Reuteri [65].
• L. Reuteri reduces hepatic cancer cell proliferation, muscle wasting, and morbidity and prolongs survival [66].
• L. Reuteri attenuates stressor-enhanced infectious Colitis [67].
• L. reuteri has antifungal effects on oral Candida species in vitro [199].

Where to purchase: Amazon.com

Tested: Yes

Administration: Extended Fermentation Yogurt

Probiotic Amount:Ground up 10 tablets into a powder to equal 2 billion CFUs for 24 ounces of half and half.

Half and Half: 24 ounces per 32-ounce bowl or 48 ounces per 8 yogurt jars

Inulin: 1 rounded tablespoon per 24 ounces or 2 rounded tablespoons per 48 ounces for 8 yogurt jars

Fermentation Time: 36 Hours

Optimal Temperature: 100°F

Actual Temperature: 100°F

Recommended Amount: Half Cup Daily

Therapeutic Amount: Over seven days, I ate one cup of extended fermentation yogurt twice daily, which amounted to approximately one trillion CFUs.

Results: Even though there is no literature on the ability of L. reuteri Strain 6475 and 17938 to degrade oxalates, I did notice a considerable reduction in my oxalate dumping and a lessening of symptoms. There is oxalate-degrading evidence of other L. reuteri strains. The oxalate dumping symptoms finally became linear.

1. Lactobacillus Gasseri BNR17

Objective: Body Composition

• L. gasseri BNR17 Reduces Visceral Fat Accumulation and Waist Circumference in Obese Adults [214].
• L. gasseri BNR17 was confirmed to have probiotic properties by reducing IBS symptom severity scores, especially in relieving abdominal pain [223].
• In a 21-day mouse model, L. gasseri BNR17 showed a significant increase in lean body mass and a decrease in fat mass [227].

There are multiple strains of L. Gasseri that will degrade oxalates, but there is no literature on this specific strain. I did notice degradation in oxalate and a significant improvement in oxalate dumping symptoms.

Where to Purchase: Amazon.com

Tested: Yes

Administration: Extended Fermentation Yogurt

Half and Half: 24 ounces per 32-ounce bowl or 48 ounces per 8 yogurt jars

Inulin: 1 rounded tablespoon per 24 ounces or 2 rounded tablespoons per 48 ounces for 8 yogurt jars

Fermentation Time: 36 Hours

Recommended Temperature Range: 109°F

Actual Temperature: 109°F

Recommended Amount: Half Cup Daily

Therapeutic Amount: Over seven days, I ate one cup of extended fermentation yogurt twice daily.

Results: I continued to notice an improvement in oxalate dumping symptoms. The body composition test is 21 days, but my focus for now is oxalate degradation with La-14 and sleep with 1714.

1. Lactobacillus Acidophilus La-14 and NCFM

Primary Objective: Oxalate Degradation

• L. Acidophilus La-14, along with many other L. Acidophilus strains, has been shown to degrade oxalates up to 100% in vitro [216].
• L. acidophilus La-14 exhibited not only the ability to break down oxalate but also may modulate the release of inflammation mediators associated with oxalate accumulation in the human gastrointestinal tract [217].
• L. acidophilus exhibits an antifungal effect against Candida if harvested after prolonged incubation of 24 to 36 hours [218].
• L. Acidophilus restrains the development of S. aureus and P. aeruginosa enteric infections [71].
• Exopolysaccharides (EPS) from Lactobacillus acidophilus have antioxidative properties [72].
• Surface layer protein A (SlpA) from Lactobacillus acidophilus NCFM potentially represents a feasible therapeutic approach to restore intestinal homeostasis [73].

Where to Purchase LA-14: Amazon.com

Tested: Yes

Administration: Extended Fermentation Yogurt

Probiotic Mix Amount:One Capsule to equal 2 billion CFUs per 24 ounces of half and half.

Half and Half: 24 ounces per 32-ounce bowl or 48 ounces per 8 yogurt jars

Inulin: 1 rounded tablespoon per 24 ounces or 2 rounded tablespoons per 48 ounces for 8 yogurt jars

Fermentation Time: 36 Hours

Recommended Temperature Range:98.6°F to 107.6°F

Actual Temperature: 100°F

Recommended Amount: Half Cup Daily

Therapeutic Amount: Over seven days, I ate one cup of extended fermentation yogurt twice daily.

Results: I purchased La-14 specifically for oxalate degradation, and it delivered. After the second day, there was a significant difference in oxalates passed through the stool and a continued lessening of oxalate dumping symptoms.

1. Bifidobacterium Longum 1714

Primary Objective:Sleep

The term psychobiotic is used more often with B. longum 1714 because of its effectiveness with depression and anxiety than any other probiotic listed here.

• B. longum 1714 has been shown to influence stress responses, modulate neural responses during social stress, and influence sleep quality during examination stress in healthy adults [219].
• B. Longum 1714 modulated neural activity, which correlated with enhanced vitality/reduced mental fatigue [219].
• B. longum 1714 significantly improved the PSQI (Pittsburgh Sleep Quality Index) component of sleep quality [219].
• B. longum assists in the regulation of the microbiota and helps to prevent IBD [220].
• Preclinical studies have identified the B. longum 1714 strain as a putative psychobiotic with an impact on stress-related behaviors, physiology, and cognitive performance [221].
• B. longum 1714 strain, which has shown anti-stress and procognitive effects in healthy mice, can also ameliorate both the physiological and psychological response to an acute stressor, as well as longer-term daily self-reported psychological stress, in healthy human adults [221].
• B. Longum decreases the excitability of enteric (gut) neurons [83].
• B. Longum has anti-allergy effects, reducing harmful bacteria, improving intestinal environment, defecation frequency, and improved stool characteristics [84].
• B. Longum supplementation prevents bone loss and increases bone formation [85].

Where to Purchase 1714: Producers Website

This is an expensive probiotic, at 40 dollars on Amazon. The producer has a sample of 7 capsules for $17.99 with a 10% discount and $7.99 shipping, for a total of just under $25.00. When using it to make yogurt, you simply use one capsule to make the first batch and a couple of tablespoons of your current batch to make future batches, so 7 capsules are more than enough.

Tested: Yes

Administration: Extended Fermentation Yogurt

Probiotic Amount:One Capsule to equal 3 billion cells per 24 ounces of half and half.

Half and Half: 24 ounces per 32-ounce bowl or 48 ounces per 8 yogurt jars

Inulin: 1 rounded tablespoon per 24 ounces or 2 rounded tablespoons per 48 ounces for 8 yogurt jars

Fermentation Time: 36 Hours

Recommended Temperature Range: 96.8°F – 100.4

Actual Temperature: 100°F

Recommended Amount: Half Cup Daily

Therapeutic Amount: Over fourteen days, I ate one cup of extended fermented yogurt twice daily.

Results: I initially combined 1714 with LA-14, and it pushed the lids off the yogurt jars. I then fermented just 1714, and it did not push the lids off, but it did push the center of the lid up on the one-quart jars. 1714 is the only probiotic that did this. I also tried coconut milk, and it did not work; it remained liquid, and the cream separated, but there were chunks of coconut floating around, which is not recommended. Even with two ruined batches, I did notice a difference in sleep quality within 7 days.

1714 Sleep: Into the second batch, I took a nap and had the deepest sleep I have had in a long while. There is a question as to how long I will need to use this or any of these probiotics to achieve a permanent effect or if that is even possible. I split a batch, so I will make 1714 and La-14 to address sleep and oxalate degradation at the same time. When I feel like these issues are under control, I will switch to BNR17, 6475, and 17938. This process will be different for every person, depending on your objectives. Both oxalate dumping and candida die-off disrupt sleep, and I was hoping this probiotic would override this, and it did to a significant extent. I got my first hour of sleep in well over a year at the end of the second week. I am happy with what I was able to accomplish with this probiotic, and I have only been on it for 2 weeks when most studies were done over 4 weeks.

Other Probiotic Species to Consider

5.     Lactobacillus Rhamnosus

• L. rhamnosus exhibits an antifungal effect against Candida if harvested after prolonged incubation of 24 to 36 hours [218].
• Evaluation of L. rhamnosus confirmed that the oxalate degradation is more significant in the presence of glucose [210].
• Lactobacillus rhamnosus GG has been suggested to increase bone formation by stimulating the production of microbial metabolite butyrate, which induced T cell-produced Wnt10b in eugonadic young mice [201].
• L. Rhamnosus provides protective effects on alcoholic liver injury by reducing oxidative stress and restoring the intestinal flora [68].
• L. Rhamnosus diminishes oxidative markers in the brain [69].
• L. Rhamnosus protects against tissue damage mediated through free radicals and inflammatory cytokines [70].

6.     Lactobacillus Plantarum

• In a rat model, L. Plantarum exhibited oxalate degrading abilities in vitro [209].
• L. Plantarum could ameliorate anxiety and depression-like behaviors and modulate neurochemicals related to affective disorders [75].
• L. Plantarum potentially enhances the immunity of the small intestine [74]
• L. Plantarum positively affects the immune system and acts as an antiviral [76].

7.     Lactobacillus Brevis

• L. Brevis synthesizes gamma-aminobutyric acid (GABA) [77]. GABA is the most potent depressive neuroamine in human brains. It regulates many of the depressive and sedative actions in brain tissue and is critical to relaxation [78].
• L. Brevis may prevent some metabolic disturbances [79].

8.     Lactobacillus Casei

• L. casei exhibits an antifungal effect against Candida if harvested after prolonged incubation of 24 to 36 hours [218].

9.     Bifidobacterium Lactis

• B. Lactis improves the intestinal microbiota more effectively than non-proliferating bifidobacteria and lactic acid bacteria [80].
• B. Lactis improves defecation frequency [81].
• As part of a multispecies probiotic blend, B. lactis showed cognitive reactivity to sad mood, which was largely accounted for by reduced rumination and aggressive thoughts [82].
   

SIBO Yogurt

If you are suffering from SIBO, Dr. Davis recommends ATCC PTA 6475 and DSM 17938, L. gasseri BNR17, and bacillus coagulans gbi-30 6086. Bacillus coagulans is not included on this list because it is not considered a natural part of the human gut flora, and I am simply not impressed with it. I highly recommend you purchase Super Gut if you want to go beyond The Fantastic 4 or if you need to ferment other foods because of dairy sensitivity.

Yogurt Making: What I Use

Ultimate Yogurt Maker:This is the only one with a lifetime guarantee, which is a good thing because I am running it around the clock. I do, however, recommend doing your research. You can buy this yogurt maker with eight 6-ounce jars or two one-quart bowls. It is going to be 48 ounces for either one because you cannot max out the one-quart bowls without making a major mess.

2 Quart Measuring Cup: I use a large measuring cup as a mixing bowl so I can pour it directly into the 6-ounce jars when I am using those.

Extra Yogurt Bowls: I have one set of 6-ounce jars and two sets of one-quart Pyrex bowls. I also got different colored lids, so I know which bowl has what species when I make two different species at the same time.

Baby Food Jars: I use the baby food jars to freeze yogurt, which I will want to use for a starter later. Inulin can be used as a cryoprotectant to protect the bacteria from getting damaged [230].

Hydrogen-Rich Water (HRW)

Water: Drinking filtered water is a no-brainer, but mineral and hydrogen water can also have profound effects.

Mineral Water: In a mouse model, kidney crystal formation and fibrosis were attenuated by drinking alkaline mineral water. Furthermore, alkaline mineral water also reduced kidney injury, cell apoptosis, oxidative stress, and inflammation [164]. I put this to the test by drinking mineral water only for three days. After the third day, I had the worst oxalate dump I had ever experienced, and by that time, I was halfway through the fifth year of a low oxalate diet. I now drink only mineral water at least three days a month and at every extended fast.

Hydrogen-Rich Water (HRW): Hydrogen is produced via gut bacteria (Primarily Bacteroides and Firmicutes), and if these bacteria are damaged or lowered, there is a host of physiological issues associated with it [171]. Hundreds of human and animal studies of hydrogen-rich water (HRW) exist. This first group of studies is from a systematic review that looked at human outcomes only. The second group will include animal studies.

HRW Human Studies Only

Benefits of HRW with Physical Exercise

• HRW has shown antioxidant, anti-apoptotic, cytoprotective, and anti-inflammatory properties [165].
• Hydrogen-rich water before exercising can mitigate the effects of fatigue and build endurance [165].
• HRW administered pre-workout, which showed decreased blood lactic acid levels at a higher intensity and improved ventilatory efficiency [165].
• HRW has been shown to reduce fatigue and improve endurance in the later stages of repeated sprints [165].
• HRW can improve acidosis due to exercise, energy levels, and enhanced muscular performance in athletes [165].
   

Impact of HRW on Oxidative Stress

• Hydrogen is effective against oxidative stress and is also known for its anti-inflammatory and anti-allergy benefits [165].
• HRW decreases cellular and mitochondrial injuries [165].
• Even at higher concentrations, hydrogen has no cytotoxicity [165].
   

Impact of HRW on Cardiovascular Health

• Molecular hydrogen controls signal transduction and gene expression, suppressing pro-inflammatory cytokines and decreasing reactive oxygen species production [165].
• HRW can potentially decrease LDL-C and apoB (a protein that helps transport lipids, like cholesterol, throughout the blood) levels while improving HDL function [165].
• High-density lipoprotein (HDL) cholesterol increased by 8% [165].
• The use of high-concentration HRW was shown to decrease blood glucose and cholesterol levels, improve serum hemoglobin A1c, and also to improve inflammatory biomarkers. Interestingly, it also led to an improvement in waist-to-hip ratio and body mass index [165].
   

COVID-19 and HRW

• Molecular hydrogen therapies were also effective in remediating the dangerous consequences of COVID-19 infection [165].
• Hydrogen administration inhibited cytokine cascade and decreased inhalation resistance in patients with mild to moderate disease [165].
   

Effect of HRW on Cancer

• HRW has shown anti-cancer properties. With its antioxidant properties and ability to decrease oxidative stress, it could be a potential game changer in the future [165].
• HRW was noted to have potential in treatment, overall prognosis, quality of life, and tumor reduction [165].
   

Benefits of HRW on Emotional (Mental) Health

• Subjects who drank HRW for 4 weeks had improved mood, anxiety, and overall mood [165].
   

HRW and Liver Function

• Liver dysfunction can be caused by inflammation, oxidative stress, and aberrant cellular signaling. It has been shown that the administration of hydrogen-rich water can have beneficial effects on these patients [165].
• Hydrogen-rich water was shown to decrease fat accumulation in the liver and has the potential to be used as an adjuvant treatment for mild to moderate NAFLD (non-alcoholic fatty liver disease) [165].
   

Effect of Hydrogen-Rich Water on Aging

• HRW has long-lasting antioxidant and anti-aging effects on vascular endothelial cells through the Nrf2 pathway (a cellular response to oxidative stress), even after transient exposure to H2 [165].
   

Hydrogen-Rich Water: In Vivo in Vitro and Animal Studies

Even though animal studies must be scrutinized much more than human studies, I never immediately discount them, especially if the subject is pertinent to my suffering.

• HRW alleviates cellular senescence in endothelial cells [166].
• Gene sequencing showed that HRW intake induced significant changes in the structure of gut microbiota. HRW intake mainly induced a significant increase in the abundance of Lactobacillus, Ruminococcus, Clostridium XI, and a decrease in Bacteroides [168].
• In a rat model, HRW reduced constipation by modulating the microbiota [169].
• HRW treatment decreased the levels of malondialdehyde (MDA) and Reactive Oxygen species (ROS) and significantly increased the activities of antioxidants [170]. For me, this was one of the biggest issues because purging oxalates left me incapacitated most of the time from severe poisoning.
• HRW may be involved in the Gut-Brain interaction [171].
• HRW Protects against Neurodegenerative Changes Induced by Traumatic Brain Injury [172].

Warning: I know this contradicts a previous human study, but while molecular hydrogen can interact with and enhance virtually every cell in the body and assist in remodeling the gut, it can also enhance the proliferation of cancer cells [176]. This is why a cancer screening and working closely with your MD are highly recommended before starting a hydrogen water protocol if you suspect you may have cancer.

Generating HRW: There are several ways to generate HRW. I use an HRW generator, and there are several things you should look for when purchasing one. Here are some attributes of the one I use, the Veemter 3 IN 1 Hydrogen Water Bottle Generator. I highly recommend doing your research before you purchase one. The specs of the one I use are below.

Size: 460 Milliliters (15.5 Ounces)

PPB (Parts Per Billion): The average is 1,500 PPB. The one I use has two modes: Push the button once, and you get 1,500 PPB; push the button twice, and you get 6,000 PPB. This is sometimes measured in PPM (parts per million), but this is an easy conversion: 1,000 PPB is 1 PPM. I could not find any third-party testing for this parameter.

SPE/PEM Technology: SPE and PEM refer to solid phase extraction and proton exchange membrane.

Platinum Titanium Core Electrolytic Sheet: I would not use any less than this.

Base Materials: The body of the hydrogen water bottle is made of high-quality food-grade borosilicate glass, and the lid is made of food-grade stainless steel.

3 Modes: This means you can generate HRW within the container, screw a water bottle to an accessory that is provided or breathe it. I do not use any of the accessories, and I do not drink out of the generator.

Results: I initially tried the single push of the button for 1,500 PPB of hydrogen with no issues, so I then tried the next mode and had a raging case of diarrhea for 24 hours. I returned to the single mode for two days and tried the 6,000 PPB mode again; the diarrhea only lasted a couple of hours. I now generate 2 to 6 15.5 ounces HRW daily in the 6,000 PPB mode. Once I got settled in, I started to feel better.

Inulin Probiotic HRW Assessment

I started Inulin and HRW two months before I implemented the extended fermentation yogurt (EFY) protocol. While I got good results with inulin and HRW, adding EFY amped it up significantly. I am very excited to see how far this will go. I still have significant oxalate dumping days, but I feel like I may have not only fixed the severe oxalate malaise but also discovered the fountain of youth, and I am not remotely close to being done.

Test Do Not Guess: The Top 7

If any of your numbers on the Burris Gut Health Checklist are a 5 or above consistently for more than 30 days, you must find a Functional Medicine MDwho can order the following tests. After getting these tests, you will have enough data to correct your dysbiosis and rebalance the microbiota.

1. Oxalaic Acid 24-Hour Urine Test: Even though there are results for oxalates in the NutrVal test, this one is considered the gold standard and the one I prefer. The test below was taken after being on a low-oxalate diet for 33 months. As you will see, the Reference Range is 3.6 to 38 mg, and my score was 70.1. Oxalate dumping is, at best, erratic, so it is possible to get a false negative, but all three tests I took were out of range. Before taking a test, I recommend going low oxalate for at least 30 days. Low oxalate means less than 50 mg of oxalate daily. This will ensure a reasonably accurate test.
Kelly Burris: Oxalate Acid 24-Hour Urine Test

2. Vitamin D Test: I did this test through Quest because it is oddly not included in the NutrVal Test. The test below was done when I took 20 to 40,000 IU of D3 daily. I have since reduced it to 10,000 IU daily and got retested, and it was still high, so I reduced it again to 5,000 IU daily.
Kelly Burris: Vitamin D Test

3. Comprehensive Stool Sample: Several labs will do this, but Genova has refined its testing over the last few years, and most insurance companies will cover it. You will want to discuss this with your MD. The bottom line is that you need to evaluate your microbiota comprehensively. My before and after are listed below.
Kelly Burris: Comprehensive Stool Test: 9-20
Kelly Burris: Comprehensive Stool Test: 9-22

4. NutrEval: NutrEval® is a blood and urine profile that evaluates over 125 biomarkers and assesses the body's functional need for 40 antioxidants, vitamins, minerals, essential fatty acids, amino acids, digestive support, and other select nutrients. SR™ Practitioners are not allowed to recommend vitamins or minerals, which makes this test a necessity. Once tested, you can see what you need and get approval from your MD.
Kelly Burris: NutrEval

5. SIBO Testing: Small Intestinal Bacterial Overgrowth (SIBO) occurs when fecal bacteria from the large intestine ascend into the small intestine. A reaction to FODMAPS may but not always be linked to SIBO, and it is critical to be able to tolerate FODMAPS to remodel the gut.

A SIBO test was one of the first things I did when I initiated my research on the gut over a decade ago, but there have been considerable advancements since then. Dr. Willian Davis, author of Super Gut, claims that a device called the FoodMarble Aireand FoodMarble Aire 2is better than the clunky and hard-to-get SIBO test. I cannot attest to this because I have not tried it, so you will need to do your own research. The Aire device is also much less expensive than conventional testing.

6. Fasting Insulin Test: A Fasting Insulin test assists in determining insulin resistance, which is associated with cardiovascular or all-cause mortality in non-diabetic adults [191]. A fasting insulin test is also important because elevated insulin is the first step to weight gain and prediabetes [192].

7. Thyroid Test: Oxalates wreak havoc on the Thyroid, which, among many physiological issues, can determine the quality of your voice [193]. I brought my tests into a normal range with seaweed (iodine) and started to get my voice back. People with hypothyroidism also have slow peristalsis, causing chronic constipation that may result in weight gain. This weight gain is mainly due to water retention and is unrelated to an increase in fat mass [194].

Your functional medicine practitioner can determine what other tests you may need based on these tests.

Breast Cancer and Oxalates: Breast cancer is the most commonly diagnosed cancer worldwide [181]. 2015 was the first time that an effect of oxalates was demonstrated in a human breast cell line. At that time, the mechanism by which oxalate exerts its action on breast cells was still largely unknown [163]. A 2023 study gained a much better understanding of the role of oxalates and microcalcifications in breast tissue [162]. No one wants to make a direct connection between breast cancer and oxalates; however, we do know that oxalates cause mitochondrial dysfunction [178], and mutations in mitochondrial DNA are commonly found in cancer cells to promote the rewiring of bioenergetics and regulate tumor metabolism and progression [179].

BPH, Prostate Cancer, and Oxalates: Prostate cancer is the second most commonly diagnosed cancer and the fifth leading cause of cancer death among men worldwide [182]. Oxalates may cause benign prostatic hyperplasia (BPH) and prostate cancer; however, a direct link has not been established [177]. As stated above, however, there is clear evidence regarding oxalates and mitochondrial dysfunction [178] [179].

Lycopene Supplements vs Tomato Paste for Breast and Prostate Cancer

Lycopene consumption can reduce the blood concentration of insulin-like growth factor 1 (IGF-1), which is an important factor in the development of breast and prostate cancer. Therefore, lycopene’s reduction in this growth factor may reduce the risk of these cancers [183]. Many of these studies use tomato products such as tomato paste, tomato sauce, or tomato juice but only state lycopene when there are many other constituents to the tomato lycopene equation. Grabbing a lycopene supplement in hopes of reducing cancer risk is ill-advised, as lycopene supplements can come with a host of contraindications. This is why, when it comes to lycopene, I only use organic tomato paste. For those concerned about lectins, it is the skin and the seeds of the tomato that contain the highest number of lectins, and they are removed in tomato paste [183]. Lycopene is also an antifungal that induces apoptosis (cell death) in candida [180].

Tomato Paste Dosing: Dietary ingestion of 50 g of tomato paste daily for 10 weeks significantly reduced mean plasma PSA levels in patients with benign prostate hyperplasia [184]. Organic tomato paste comes in 6-ounce cans, so I take 3 ounces per day, which is 84 grams.

Stool Inspector

If you rated yourself a 5 or above on any of the questions on the Burris Gut Heath Checklist, you would need to inspect your stool regularly for oxalates, which are represented as tiny black specs, bile sludge, which will show up as emerald green chunks or stone shape and candida which is solid white, not to be confused with mucus which is translucent. You will need an LED flashlight and 2.25 power reading glasses or stronger to see the black oxalate specs.

Oxalate, Nutrition, Glycemic Index, Food Intolerances, and Measuring Tools

• Oxalate.org: It is critical that everyone has a full understanding of oxalates and measures their intake. This site will enable you to calculate your oxalate intake, which should not be more than 150 mg per day.
• MyFoodData.com: This site has several useful tools other than the stock nutritional tools. One I use is the Nutrient Ranking Tool. This tool enables you to select a nutrient and a food category to find the largest amount of that nutrient per the selected food. You can also simply select all. This is very useful when attempting to lower histidine. Histidine can be decarboxylated to histamine by histidine decarboxylase [5].
• USDA: Considered the gold standard for food data, but I prefer how MyFoodData.com is laid out.
• GlycemicIndex.com: The Glycemic Index enables you to determine how fast a food is turned into glucose. This is also important to determine possible inflammatory foods.
• HowMany.wiki: The primary tool I use on this site is the Volume to Weight Converter. This is an important tool when detoxing from oxalate.
• Food Intolerances: This App covers FODMAPs, Histamine, Lactose intolerance, Fructose intolerance, Sorbitol intolerance, Salicylate intolerance (or aspirin intolerance), Gluten intolerance, celiac disease, and Multiple Allergy Profiles.
• Monash FODMAP App: The Monash app is FODMAP only, but they do this very well.
• High Lectin Foods: This is a list by Dr. Gundry. There is no information on how he compiled this list, but Dr. Gundry is the super geek on lectins.
• Bristol Stool Form Scale: This scale establishes the guidelines for how your stool should look.
   

The Synergistic Trifecta of Gut Homeostasis

The synergistic trifecta of gut homeostasis consists of the gastrointestinal stem cells, intestinal mucosa, and gut microbiota. If any of these components is disrupted, it affects the other; therefore, all must be addressed simultaneously.

Gastrointestinal Stem Cells

The gastrointestinal stem cell produces all the adult cell lineages of the gastrointestinal mucosa and is thereby perceived as the most important regulatory element in gastrointestinal function [3]. Stem cell regeneration is the very foundation of recovering normal gut function. The endocannabinoid system (ECS) is a significant part of the stem cell equation because cannabinoid receptors are attached to the stem cells, and cannabinoid signaling regulates cell proliferation, differentiation, and survival [4].

Intestinal Mucosa

Inflammatory bowel disease is characterized by cycles of mucosal injury and ulceration [1]. My question is, can any bowel disorder that may lead to over one hundred forty autoimmune diseases happen without a mucosal injury? I believe that, in most cases, the answer is no. The medical literature regarding DBS/IBS is unclear. Still, it should be absolutely clear because one of the basic functions of the mucosal layer is the capacity to provide adequate containment of luminal microorganisms and molecules while preserving the ability to absorb nutrients [2].

The Microbiome and Gut Microbiota

Microbiome refers to all microorganisms and their genetic material living in the body, and microbiota refers to the populations of microorganisms in the body’s various ecosystems (for example, the gut and skin microbiota). A  completely clear indication of the microbes that dominate each system is still being discovered [151].

A breach in the mucosa can exacerbate immune reactions toward the microbiota. [2] This means that the immune system will attack the microbiota once the mucosa is breached. My Genova Comprehensive Stool Analysis indicated a very low diversity of bacteria on the first test.

With the importance of this trifecta made clear, I established a protocol to heal the gut and clear the remaining symptoms. Some people can heal by changing their diet, some can heal with probiotics, and others can heal without doing anything and letting the autonomic regenerative processes of the mucosa bring them back. However, an intervention is mandatory for those who have become ill or severely ill and cannot escape the disruption of the self-perpetuating cycle of the mucosa and microbiota. This cannot be stated emphatically enough, especially with anorexics who may have gotten to the point of not being able to eat because of severely damaged intestinal mucosa. 

Oxalic Acid, Candida, Bile Sludge/Gallstones, and Histamine

Oxalate acid, candida, bile sludge/gallstones, and histamine represent a self-perpetuating mechanism for a disrupted microbiota leading to various disorders and diseases. People do not usually think of the liver and gallbladder when rebalancing the gut, but this is definitively part of the equation and must be effectively addressed.

Oxalic Acid

Oxalates are the most insidious of all plant toxins in that they are the only plant toxin that can accumulate in virtually every tissue of the body [6].

There are two primary ways to become poisoned from oxalates: endogenously (internal) via metabolism or exogenously (external) via the diet. Endogenous poisoning is usually from a rare genetic disorder.

Oxalic acid is a plant compound that is ubiquitous in the plant kingdom. It can damage tissue and ultimately slowly kill you if you engage in large amounts of superfoods such as spinach, chocolate, Swiss chard, or almonds, among many others. However, several factors other than eating large amounts of this can make one vulnerable to this toxin embedded in your bones and tissues. Humans should not eat more than 150 mg of oxalates per day. This recommendation goes down to less than 50 mg per day if you have experienced kidney stones. If you eat more than 150 mg of oxalates per day, the question is not whether you are poisoned but how poisoned you are.

Oxalate Poisoning Mechanisms

Escherichia coli are commonly found inside the nidus of calcium oxalate kidney stones and may play pivotal roles in stone genesis [7]. Candida albicans and Escherichia coli are also believed to be synergistic pathogens [8]. This is why some, like Great Plains Labs, believe candida causes excess oxalate accumulation. In other studies, a higher-than-usual concentration of oxalate was found to be inhibitory to many gut microbes, leading to dysbiosis and enabling commensal candida to be converted to its pathogenic form [9].Once initiated, either mechanism becomes self-perpetuating and may eventually kill you unless you have a means of disrupting it. Death may not be directly from oxalate poisoning but from the resulting disorders and diseases from being poisoned. I suspect oxalates when a death is determined as a natural cause, especially if they are under the age of 70.

The question is, once either one of these mechanisms is initiated, how do you interrupt them and rebalance the microbiota? To be clear, oxalates are not the devil. Oxalates are produced in the liver as part of our metabolic processes. It binds with heavy metals and minerals and carries them out of the body. It only becomes problematic when there is an excess accumulation.

What Makes You Vulnerable to Exogenous Oxalate Poisoning

• Stress
• Antibiotics
• Alcohol
• Pharmaceutical or Illicit Drugs
• Ingesting Excessive Amounts of Oxalate Rich Foods (More than 150 mg per day)
• Inflammation
• Inflammatory Foods
   

Oxalate Damage

Besides, elevated plasma urinary oxalate has been linked to a number of other pathologic conditions, such as diabetes mellitus and obesity, autism, atherosclerosis, cardiovascular events, and neurological disorders. Patients with primary hyperoxaluria are especially prone to oxalosis, a condition where calcium oxalate deposits have been found in various extrarenal tissues, primarily in the heart, smooth muscle cells of vessels, bones, skin, and other organs. However, oxalate deposition has also been reported in non-primary hyperoxaluria patients, affecting extrarenal tissues such as the breast, lungs, thyroid gland, prostate, synovial fluid, and vascular tissues [177].

Systemic Manifestations of Oxalate Disorders [10]

Joints

• Arthritis
• Chondrocalcinosis of the metacarpophalangeal and metatarsophalangeal joints
• Spinal stenosis
• Synovitis
• Tenosynovitis
• Bursitis

Kidneys           

• Acute tubular necrosis
• Interstitial fibrosis
• Nephrocalcinosis
• Kidney stones

Heart 

• Arrhythmias
• Diastolic dysfunction
• Valvular abnormalities
• Impaired ejection fraction
• Infiltrative process

Skin

• Livedo reticularis
• Acrocyanosis
• Papules and nodules on the face and digits
• Non-healing ulcers

Eyes    

• Retinal oxalate deposition

Nerve and muscle  

• Axon loss and Demyelination
• Polyradiculoneuropathies

Teeth 

• Periodontitis
• Jaw bone and root resorption
• Dental mobility
• Bone marrow          
• Erythropoietin stimulating agent-resistant anemia

Bones

• Fractures
• Pseudo fractures
• Sclerosis
• Cystic bone changes
• Dense metaphyseal bands
• Increased bone density

Candida

Candida Albicans is the most common form of candida and cannot be controlled until you get oxalates stored in your body within range. As stated above, candida and oxalates are self-perpetuating mechanisms. This is one of the primary reasons so many people report that it keeps coming back. This is not to say that medications like nystatin or antifungals will not work because they may if oxalates are not part of the equation, but this is not the case most of the time. One can have a candida flare-up without oxalates, but it is highly unlikely that it is not part of the equation if you are poisoned with oxalates.

For Women: Recurrent Vaginal Candidiasis

If C Albicans were cultured from the vagina, it was always found in the stool. Conversely, if it was not isolated from the stool, it was never found in the vagina. These data are presented as an explanation for the recurrent nature of Candida vaginitis. Thus, a cure for vaginitis would not be possible without prior eradication of C. albicans from the gut [13].It is estimated that 75% of females will have a yeast infection at some point in their lives.This completely discredits the notion that yeast overgrowth is primarily found in immune-compromised people.

Bringing the Microbiota Back Into Balance

With severe oxalate poisoning and consistent candida flare-ups, I tried everything except medication, and most of it worked initially, but candida was very good at adapting. However, there are 3 things that candida cannot adapt to: starvation via fasting, glycine, and niacin. After trying every form of fasting, I initially tried a 3-44 fasting schedule. This translates to 3 44-hour fasts per week. It took about 9 days to kick in, but I passed large amounts of yeast for 4 months once it did. Even though this protocol was effective, it was unsustainable, so I switched to a 24 to 29-hour fast every other day. Keep in mind that you will have to maintain this protocol for as long as you are infected with oxalates, which were years, as in my case. I also found this unsustainable, so I implemented glycine and niacin and initiated a 36 to 44-hour fast once per week with a 72-hour fast once per month. Even if I missed a fast, the niacin and glycine maintained the yeast die off. Ultimately, one must experiment to find a fasting protocol that works.

Following are the seven most potent candida killers I have found.

Top 7 Candida Killers

1.      Inulin: Microbiota Remodeling to Eradicate Candida Overgrowth

As you have seen from The Inulin Probiotic HRW Protocol, inulin is a primary factor in the gut health equation, and I personally experienced a dramatic improvement in a chronic candida infection caused by oxalate dumping. Inulin supports the bacteria that has been suppressed by oxalate dumping and candida die-off as opposed to directly killing it.

2.     Seaweed: The Ultimate Candida Killer

I used the full sheet of Roasted Sushi Nori seaweed and found it not to be noticeably effective at 2 to 4 sheets; however, at 8 to 10 sheets at one meal, it was very effective. This amount always initiated a massive candida die-off, and this is consistent with the latest research. Thus far, the C. albicans have not been able to adapt to the seaweed. Seaweed is so effective that one would want to start slow and work up to a dose that works.

One virulence factor of C. albicans is biofilm formation. The ability to create biofilm makes C. albicans more tolerant to commercial antifungal agents. The highest inhibitory effect was recorded in a fungus culture treated with a seaweed concentration of 25% at exposure for 24 hours. Seaweed G. verrucosa extract contained steroids, terpenoids, and tannins that effectively inhibited biofilm formation by C. albicans at a concentration of 25% after exposure for 24 hours [157].

Warning: Brown Seaweed inhibits the formation of oxalate crystals [196]. This is significant because what I found is that it also significantly increases oxalate dumping. There is no literature on this, but I tested this multiple times, and it increases oxalate dumping every time. I had to decrease my seaweed consumption to 4 sheets twice weekly as opposed to the 8 sheets I was using.

3.     Glycine: A Supreme Candida Killer

Candida albicans cannot adapt to therapeutic amounts of glycine. This is a critical factor because, as stated earlier, a candida infection will be chronic as long as one is infected with oxalates, and an oxalate infection can go on for years, as it has with me.

Another major issue, in my opinion, is that medications like nystatin only clear the gut of candida, and that is if it works at all. If your infection is invasive or systemic, as it was for me, it will not affect the rest of the body. Glutathione Reductase promoted fungal clearance and suppressed inflammation during systemic candida albicans infection in mice [105]. This is why I do not discount all mouse models. I found that therapeutic amounts of glycine, which increases glutathione, were so effective I had to cut back several times because the candida die-off was so extreme. Glutathione breaks down the biofilm that protects the candida overgrowth [105]. This is critical because a candida biofilm also protects multiple viruses, including herpes simplex 1 (cold sore) and SARS-CoV-2 (severe acute respiratory syndrome coronavirus 2) [146].

Glycine Dosing and Toxicity

In a study on OCD and body dysmorphic disorder, .6 to .8 grams per kilogram a day was used over 5 years with only improvements in these disorders [106]. Per my weight, .8 grams per kilogram would be 61 grams per day.

Warning: Even though Glycine is well tolerated, it is so good at killing candida (via glutathione) and other pathogens that just taking 30 grams a day caused the worst candida die-off I have ever experienced. Glutathione has a solid reputation for being the master antioxidant, but I did not realize that it also kills the fungus that creates the oxidants. I took 6 grams of glycine per day before increasing it, and I did not notice any die-off. Eighteen grams and above caused significant to massive candida die-offs, so I settled on 18 grams (one tablespoon).

4.    Niacin (Niacinamide)

NAM (niacinamide) exhibited significant antifungal activity against C. albicans, including fluconazole-resistant isolates. NAM could also effectively suppress biofilm formation. In addition, NAM exhibited antifungal activity against non-Candida albicans species and Cryptococcus neoformans. The antifungal activity of NAM was further confirmed in a mouse model of disseminated candidiasis. These findings suggested that NAM might exhibit antifungal activities by affecting cell wall organization [144].

5.      Olive Oil

• Oleuropeinconstitutes over seventy percent of the phenolic compounds in olive oil and olive leaf. This is why it has gained a reputation as the best anti-inflammatory, antioxidant, antiviral, antimicrobial, anticancer, anti-aging, anti-candida, antiparasitic, and neuroprotective compound [14].
• Oleocanthalrapidly and selectively induces cancer cell death. As with Oleuropein, Oleocanthal is an effective anti-inflammatory along with several other attributes, including Anti-Alzheimer Agent, Anticarcinogenic Agent, and Cardioprotective Agent [15].
• Hydroxytyrosolreduces oxidative stress and inflammation, thus positively altering the key components of metabolic syndrome [16]. Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

An in vitro study showed that olive leaf aqueous extracts destroyed 15% of C. Albicans within 24 hours [155].

What to Look for When Purchasing Olive Oil

• Organic
• Extra Virgin
• First Cold Pressed
• Sourced From a Single Region
• Use by Date: 1 Year Out Preference
• DOP/POD: DOP stands for "Denominazione di Origine Protetta" in Italy or PDO "Protected Designation of Origin." For a particular area to be awarded the PDO/DOP status, it must produce an outstanding olive oil and have a good reputation.
• For olive oil to qualify for the PDO/DOP name and logo, it must be grown, produced, and bottled in the designated area, but it must also meet strict requirements in terms of varietals, method of production, and overall quality. The bottom line is whether you want the best DOP or POD designation look.
• Type of Olive: There are several olives that produce higher phenolic compounds. The one I use is made from a Greek olive called Koroneiki.
• Counterfeit Olive Oil: If you want a less expensive olive oil and are unsure about the purity you are using, go to https://www.aboutoliveoil.org/certified-olive-oil-listto see if it has been tested for purity.
   

6.      Crustless, Unsweetened Pumpkin Pie

• Pumpkin Puree: Pumpkin has been shown to be antimicrobial, anti-inflammatory, antiparasitic, anticarcinogenic, antioxidant, antidiabetic, hypotensive, and hepatoprotective [18].There is a concern for high levels of lectins in pumpkins, but these are concentrated in the rhine and seeds of the pumpkin when you get organic canned pumpkin puree. 
• Cinnamon: Cinnamon oil is effective against nearly 50% of the Candida isolates [19].
• Cloves: Clove oil possesses strong antifungal activity against opportunistic fungal pathogens such as Candida albicans, Cryptococcus neoformans, Aspergillus fumigatus, etc. [20].
• Ginger: Ginger extract successfully inhibited biofilm formation by A. baumannii, B. cereus, C. krusei, and C. Albicans. The minimum inhibitory biofilm concentrations (MIBCs) of ginger extract for fungi strains (C. krusei and C. Albicans) were greater than those of fluconazole and nystatin [21].
• Nutmeg: Nutmeg (Myristica fragrans) was effective against all endodontic pathogens, including C. Albicans [22].
   

Crustless Unsweetened Pumpkin Pie Recipe

• One 15-ounce can of organic pumpkin puree
• One tablespoon of pumpkin spice
• 3 whole eggs or 6 yolks
• ¾ of a cup of heavy cream

Thoroughly mix the first 3 ingredients before adding the heavy cream to keep the spice from clumping, then stir again. I use a 9-inch glass pie pan and rub it down with butter or Ghee, so it is easy to clean. Next, preheat the oven or toaster oven to 350 degrees and bake for 30 minutes. Let it cool for 20 minutes after taking it out of the oven.

7.     Coconut Oil

• VCO is an antimicrobial and antifungal [24].
• VCO is an antibacterial and antiviral [25].
• VCO (virgin coconut oil) significantly reduces plaque and plaque-induced gingivitis [23].
   

Bile Sludge, Gallstones, and Liver Stones

Bile sludge is thought to be a precursor to gallstones and liver stones. I have experienced both, and I can tell you that this is indeed accurate. The bottom line is that bile sludge and gallstone composition were not understood until 2020 when advanced spectroscopic techniques were used to confirm that gallstones were composed of oxalate. There are many types of gallstones, but all have at least some oxalates [26].

Bile Sludge and Gallstone Symptoms

The most common symptomatic manifestation of gallstones is episodic upper abdominal pain. Characteristically, this pain is severe and located in the epigastrium and/or the right upper quadrant. The onset is relatively abrupt and often awakens the patient from sleep. The pain is steady in intensity, may radiate to the upper back, be associated with nausea, and lasts for hours to up to a day. Dyspeptic symptoms of indigestion, belching, bloating, abdominal discomfort, heartburn, and specific food intolerance are common in persons with gallstones but are probably unrelated to the stones and frequently persist after surgery [34]. This is only one of the many reasons surgery does not make sense for most people.

Effects of Bile Acids on Neurological Function

Bile acids are synthesized from cholesterol and are known to be involved with the emulsification and digestion of dietary lipids and fat-soluble vitamins. Outside of this role, bile acids can act as cell signaling effectors. Bile acids are the end products of cholesterol metabolism and can contribute to hepatic, intestinal, and metabolic disorders [27].

Neuromyelitis Optica

Neuromyelitis Optica is one of the neurological autoimmune conditions linked to bile acids [28]. This was one of the multitudes of symptoms I had and recovered from. Another theory is that oxalate crystals travel down the optic nerve from the brain. This is why I am still flushing oxalate crystals from my eyes with water up to 10 times a day. The medical literature does not make the connection between oxalate and this condition nor how to reduce bile sludge effectively, which I will get into below.

The Nerve Repair Stack

·        B1: Benfotiamine

·        R-Alpha Lipoic Acid

·        B6: Prydoxial-5-Phosphate

·        B9: Folate

·        B12: Mythelcobalmin

·        L-Citrulline

·        Carnitine: I do not supplement this as I believe I get enough from meat.

Check with your Functional Medicine MD to determine the amount of each supplement to take.

Histamine

Histamine is an organic nitrogenous compound involved in local immune responses, regulates physiological functions in the gut, and acts as a neurotransmitter for the brain, spinal cord, and uterus.

Oxalate dumping and candida die-off cause the mast cells to release histamine. This, in conjunction with eating high histidine foods, can cause what appears to be histamine intolerance. I say "what appears to be" because virtually no MDs understand the process of oxalate dumping and the results it produces; therefore, they label it histamine intolerance. In my opinion, it is histamine overload if you are dealing with oxalate dumping and candida die-off. Either way, histamine must be considered an essential piece of the oxalate candida equation.

The first thing that is prescribed is antihistamines, and this is usually without an accurate diagnosis. Histamine intolerance or overload symptoms are similar to some of the symptoms of oxalate dumping and candida die-off, so it just adds to the overall malaise.

Diamine oxidase (DAO) is the enzyme that breaks down histamine, and I felt it was better to add a food high in DAO and reduce the amount of histidine I was eating [29]. Beef kidney is high in DAO, so I took it in freeze-dried capsule form. I was able to tell the difference, which sold me on the idea of freeze-dried animal organs. You do want to be careful about reducing histidine because it has been found to improve mental fatigue, cognitive performance, and sleep disruption [30].

The Flexible Carnivore Diet

The Best Diet for Candida, Oxalate Poisoning, Inflammation and Autoimmune Disease

The flexible Carnivore Diet is primarily meat-based. The Flexible designation of this diet is because it is not purely carnivore. This is because when the body detects low or no oxalates coming in, it will begin purging the oxalates stored in the body. This is why it is important to come off them slowly because oxalates are much more toxic coming out than going in. Also, it is extremely unpleasant when you add candida die-off and bile sludge caused in part by the dumping of oxalates into this equation. The bottom line is to find a fasting protocol and flexible carnivore diet that works for you.

Working up to this must be implemented slowly because if you are severely infected with oxalates candida and bile sludge, the malaise from this combination can be catastrophic.

What is the objective of this food?You must ask this question about any food you eat outside the carnivore diet. Following are the non-carnivore foods I kept and why.

• Lemon Juice: I kept the lemon juice because the citrate helps break down the oxalates, and I use it to take shots of olive oil.
• Seaweed: My metabolic test indicated low thyroid hormone, and my voice quality was bad. Seaweed is rich in iodine.
• Sprouted Organic Pumpkin Seeds: Along with being antiparasitic and having a good mineral profile, specifically a good balance of copper and zinc, pumpkin seeds seem to assist digestion. This is another high-lectin food; however, that must be sprouted.
• Organic Unsweetened Shredded Coconut: I avoid the reduced-fat versions of this. Shredded coconut is the most potent parasite killer I have found and goes great with pumpkin pie.
• Crustless Unsweetened Pumpkin Pie: A good candida killer; however, candida can adapt.
   

Temporary High Oxalate Foods for Reduction of Oxalate Dumping Symptoms

• Sprouted Organic Buckwheat Flour: Buckwheat is not a grain but a fruit with a low glycemic index and a good mineral profile. I used a little over an ounce daily to take down the oxalate dumping symptoms. Sprouting deactivates the lectins and phytic acid.
• Raw Organic Cacao: I used this to increase my oxalate intake to significantly lower symptoms. I only used this when necessary because virtually all cacao has lead, cadmium, and high oxalate concentrations. Consumer Reports wrote an article titled “Lead and Cadmium Could Be in Your Dark Chocolate,” in which they outline chocolate bars with the least and most lead and cadmium. I used a powdered form of cacao and found Navitas to have the lowest cadmium and lead at 0.13mcg/g and 0.07mcg/g, respectively.

Acclimation to this diet can take days to weeks to months, and you could very well heal yourself while implementing this. Unfortunately, this was not the case for me, but I do not expect everyone to be as severely infected as I was.

Fasting

Never engage a fast without consulting with your MD. There are many fasting derivations. The one I am addressing here is ADF, or Alternate Day Fasting because it has been found to be safe in several studies. It has, in fact, not only been proven for eating disorders but also enabled improvement [31-32]. Anorexia is an exception to this if you are below a safe body fat percentage. Any diet protocol, in this case, must be under the supervision of your MD. ADF is the most studied fasting protocol I have found, and it has benefits that go far beyond killing yeast and rebalancing the microbiota. Fast Like a Girl is a good book for females wanting to start fasting.

A Short List of Other ADF Benefits [33]

• ADF showed statistically significant reductions in weight and body mass index
• ADF showed significant differences in terms of total cholesterol
• ADF showed significant differences in low-density lipoprotein
• ADF showed significant differences in triglycerides
• ADF showed significant differences in fat mass
• ADF showed significant differences in lean mass
• ADF showed significant differences in systolic and diastolic blood pressure
• ADF had the same effect compared with the control group in aspects of high-density lipoprotein homeostasis model assessment-insulin resistance and fasting blood sugar

Conclusions: This meta-analysis suggests that ADF is a viable diet strategy for weight loss and substantially improves disease risk indicators in obese or normal-weight people [33].

Inflammation is at the core of virtually all diseases, and digesting food is an inflammatory process. This is why fasting is fundamental if you suffer from any digestive disorder.

Intermittent and Extended Fasting with the Flexible Carnivore Diet

You must get approval from your MD before starting a fasting regimen, especially if you take any medications. Implementation of this diet requires that you start slow with intermittent fasting. This means choosing an eating window of 8, 6, 4, or 24 hours. Anything past 24 hours is considered extended fasting. I started with a 6-hour eating window and then moved to a 4-hour window called the warrior diet. I then initiated ADF once per week, then twice weekly. I was 30 hours into the second 44-hour fast at one point, and it felt like I was experiencing multiple organ failures, so I cut it short. However, I did pick it up the following day and kept going

Fasting is tricky if poisoned with oxalates, and you have a candida overgrowth because fasting accelerates the exit of the oxalates from the body and causes candida to die off. The malaise can be pretty extreme, so you must closely listen to your body and continually adjust what you are doing. I ate about 25 mg of oxalate daily to slow down the dumping, and I had to double it after starting this diet. Within two months, I was back down to 25 milligrams. I discovered that candida die-off and bile sludge symptoms were much more severe than oxalate, so I stayed focused on fasting.

Fasting and Flexible Carnivore Considerations

• Oxalate Dumping
• Candida Die-Off
• Bile Sludge
• Fat to Protein Ratio
• Mineral Balance
• Supplements
• Glycine Balance
• Water
   

Fat to Protein Ratio

Even though this diet contains some carbs, I still found it necessary to pay attention to how much fat I ate. If constipation is an issue, then I was not eating enough fat. I did not eat just any fat. Vegetable oils (grain oils) or seed oils were not a consideration, with flax seed oil being the exception.

Top 5 Fats

• Organic Ghee from Grass-Fed Cows
• Organic Butter from Grass-Fed Cows, if Tolerated
• Organic Tallow from Grass-Fed Cows
• First, Cold-Pressed Organic Extra Virgin Olive Oil DPO/PDO Designation
• Organic Virgin Coconut Oil

There are many more good ones; these just happen to be the ones I use.

Ending a Fast: Addressing Constipation, Killing Candida, and Flushing the Liver and Gallbladder

There are three issues olive oil effectively addresses when detoxing from oxalate poisoning. At the top of the list is constipation. This is a critical issue because you do not want oxalates and candida die-off to linger in the intestines. Second on the list is olive oil. Olive oil is an anti-microbial and assists glycine in eradicating candida overgrowth. Third on this list is keeping the bile flowing in the liver and gallbladder. Keeping the liver and gallbladder flushed and free of sludge greatly assists digestion and preventing gallstones. Olive oil has many other attributes, but these three are critical.

Olive Oil Dosing

·        1-2 ounces for maintenance

·        3-4 ounces for flushing the liver and gallbladder

·        3-4 ounces for prevention of constipation up to 2 times daily. If you are using inulin, this may be enough to avoid constipation.

My olive oil schedule is as follows. Two hours before breaking a fast, I take 3 ounces of olive oil and an equal amount of organic lemon juice. If constipation is an issue, I will do 3 ounces in the morning and 3 ounces at night before bed.

Getting Help with the Carnivore Diet

If you need help getting started with a carnivore diet, you can find a coach at revero.com.

Senescence Autophagy and Apoptosis

It is important to have a fundamental understanding of senescence, autophagy, and apoptosis, especially as they relate to fasting.

Senescence cells are damaged cells that secrete proinflammatory cytokines, which stimulate the immune system and can cause inflammation, leading to the damage of other cells. Senescent cells accumulate in various tissues with aging and at sites of pathogenesis in many chronic diseases and conditions, including metabolic dysregulation, stem cell dysfunction, aging phenotypes, chronic diseases, geriatric syndromes, and loss of resilience. Senescent cells can also stimulate the regeneration of new cells, which creates a double-edged sword [152]. This, in my opinion, is why pharmaceuticals used to kill senescent cells should be closely examined.

Immunosenescence is what it sounds like, which is the slow death of immune cells. Prolonged Fasting kills senescent cells, which stimulate the generation of new cells.

Autophagy and Apoptosis

Autophagy means self-eat, and regarding fasting, the body uses old and damaged stem cells and, in theory, senescent cells as fuel. This is why age, disease, and health biomarkers improve. It is impossible to know if autophagy extends one's life, but it can extend one's health. The loss of autophagy is enough to drive cellular, tissue, and organismal dysfunction with detrimental effects on health and lifespan; by contrast, boosting autophagy has the opposite effects [152].

I saw autophagy right before my eyes after suffering a massive oxalate dump and ended up with a cobweb of floaters in my right eye. I immediately did a 72-hour fast and saw most of the floaters disappear. A 48-hour fast had little effect on the floaters in my other eye. This is why I also believe that meaningful autophagy only occurs between 36 and 72 hours.

Apoptosis is programmed cell death independent of cell damage [153]. However, both senescent cells and apoptosis are affected by fasting [154].

Mineral Balance: The Synergistic 4

Magnesium, potassium, sodium, and calcium work synergistically. Oxalic acid binds with heavy metals and minerals. This is why close attention must be paid to this balance. It is difficult to accurately measure calcium and magnesium because the body will pull these two minerals into the bloodstream from bone to keep them in balance. The question regarding magnesium is, do I sleep well, and are my dreams clear and vivid? If the answer is no, sufficient magnesium may be an issue. 'Approximately 50% of Americans consume less than the Estimated Average Requirement (EAR) for magnesium, and some age groups consume substantially less' [103].

Other comments on this diet suggest no issues regarding mineral balance, supplementation, or glycine balance. Everyone seems to agree on the fat-to-protein ratio and water and salt. Nonetheless, I addressed all these issues. I had been battling candida for over a decade and was suffering from several mineral and vitamin deficiencies. Magnesium and calcium are based on RDA sodium, and potassium is based on AI (adequate intake). You will need to look up your requirements, as the following numbers are based on my gender and age.

• Magnesium: 420 mg per day
• Potassium: 4,700 mg per day
• Sodium: 1,500 mg per day
• Calcium: 1,000 per day

Supplements

I do not listen to any recommendations regarding supplements because they always come down to Test: Do Not Guess.

Top 10 Gut Health Supplements

1. Glycine: Glycine is known as the master antioxidant, but as I found, it is much more, including the ultimate candida killer—more on this under Amino Acids: A Complex Picture.
2. Tryptophan: Tryptophan is the sole precursor of peripherally and centrally produced serotonin [101]. A Tryptophan-deficient diet induces gut microbiota dysbiosis and increased systemic inflammation in aged mice—more on this under Amino Acids: A Complex Picture [102].
3. L-Citrulline: L-Citrulline is a precursor for arginine and nitric oxide. Diminished bioavailability of nitric oxide (NO), the gaseous signaling molecule involved in the regulation of numerous vital biological functions, contributes to the development of multiple age and lifestyle-related risk factors and diseases, including hypertension, atherosclerosis, insulin resistance, type 2 diabetes (T2D), and cardiovascular disease [104]. This critical molecule begins to drop off by age 40.
4. Magnesium Citrate: The enzymatic process of vitamin D requires magnesium along with approximately 300 other enzymatic processes, so I had to increase this mineral. Citrate assists in breaking down oxalate, but there are many forms of magnesium.

The magnesium deception: All magnesium has to be bound with something, and most manufacturers include what it is bound to as part of the milligram rating. This can be deceiving as only about 16% of it is elemental magnesium. The bulk magnesium I recommend tells you how much elemental magnesium you get per serving. If magnesium does not clearly state the amount of elemental magnesium, I would not purchase it.

1. Potassium Citrate: I get this in bulk and take a teaspoon per day, but my potassium was still borderline.
2. R-Alpha Lipoic Acid: I take 600 mg daily based on my NutrVal. The R indicates it is the natural version, which is more bioavailable. ALA and B12 compete for the same pathway, so this takes some adjusting. It is estimated that taking R-Alpha Lipoic Acid on an empty stomach increases bioavailability by 40%, so I take this first thing in the morning before any food, along with vitamin C.
3. B Complex: I was low on B1, B2, B3, and B6, so I changed my B vitamin protocol. I am now using B Complex, along with Benfotiamine(B1), B2, and niacinamide, which is a form of B3 and B6.

Warning: Because of the large number of scams involving NMN, I can only recommend three brands: ProHealth Longevity, Renue by Science, and Do Not Age. I personally feel niacinamide is adequate.

1. Vitamin C: At the time I took the NutrVal test, I was taking 500 milligrams of vitamin C, and it was still low, so I started taking it on an empty stomach.

Ascorbate: This is the natural form of vitamin C and the one you want to take.

Ascorbic Acid: This is the synthetic version of vitamin C and the one you want to avoid.

1. Vitamin D3 K2: Sports Research is plant-based, and the best price is at Costco. Just this alone is worth the Costco membership.
2. Krill Oil: Krill oil is more bioavailable than fish oil. Of the two PUFAs Within the brain, DHA (docosahexaenoic acid) is the major omega 3, comprising about 10–15% of all fatty acids and over 50% of all brain PUFA (Polyunsaturated fatty acids) [12].
    

For this reason, DHA was thought to be the most important regarding neurological function, but a recent study found that EPA (eicosapentaenoic acid) was responsible for increased CNS remyelination. The myelin sheath is what protects nerve cells and what becomes damaged in MS [100].

Amino Acids: A Complex Picture

Amino acids (AAs) are organic compounds containing amino and acid groups. Proteinogenic AAs serve as substrates for protein synthesis in animal cells and occur naturally as L-AAs (the molecules used to produce proteins in the human body), except for glycine [127].

Enhanced intake of most amino acid supplements may not be risk-free and can cause a number of detrimental side effects. This is why I have isolated the amino acids I use and no longer use Collagen Peptides.

The 22 amino acids that comprise proteins include [130]

1.       Alanine

2.      Arginine

3.     Asparagine

4.     Aspartic Acid

5.     Cysteine

6.     Glutamic acid

7.      Glutamine

8.     Glycine

9.     Histidine

10.   Isoleucine

11.     Leucine

12.    Lysine

13.   Methionine

14.   Phenylalanine

15.   Proline

16.   Serine

17.    Threonine

18.   Tryptophan

19.   Tyrosine

20.  Valine

21.    Selenocysteine

22.  Pyrrolysine (not used in human protein synthesis)

Of these 22 amino acids, nine amino acids are essential

1.       Phenylalanine

2.      Valine

3.     Tryptophan

4.     Threonine

5.     Isoleucine

6.     Methionine

7.      Histidine

8.     Leucine

9.     Lysine

The non-essential, also known as dispensable amino acids, can be excluded from a diet. The human body can synthesize these amino acids using only the essential amino acids. For most physiological states in a healthy adult, the above nine amino acids are the only essential amino acids. However, amino acids like arginine and histidine may be considered conditionally essential because the body cannot synthesize them in sufficient quantities during certain physiological periods of growth, including pregnancy, adolescent growth, or recovery from trauma. [104] Some amino acids may be needed in larger amounts than the body makes, such as glycine, the most important amino acid.

Amino Acid Uses Toxicity and Side Effects

Glycine

Detailed assessment of all possible sources of glycine shows that synthesis from serine accounts for more than 85% of the total and that the amount of glycine available from synthesis, about 3 g/day, together with that available from the diet, in the range of 1.5-3.0 g/day, may fall significantly short of the amount needed for all metabolic uses, including collagen synthesis by about 10 g per day for a 70 kg human. This result supports earlier suggestions in the literature that glycine is a semi-essential amino acid and that it should be taken as a nutritional supplement to guarantee a healthy metabolism [109].

Glycine has also been suggested as a conditionally essential amino acid. In metabolic disorders associated with obesity, type 2 diabetes (T2DM), and non-alcoholic fatty liver disease (NAFLD), lower circulating glycine levels have been consistently observed, and clinical studies suggest the existence of beneficial effects induced by glycine supplementation.

I consider glycine the most important and versatile amino acid for the following reasons.

1. Data suggest glycine may support mitochondrial function independently of NAC [108].
2. Glycine is a precursor for glutathione [108].
3. Glutathione Reductase promoted fungal clearance and suppressed inflammation during systemic candida albicans infection in mice [105]. In other words, it is the ultimate candida killer.
4. Glycine protects human intestinal epithelial cells against oxidative damage [116].
5. Glycine suppresses kidney calcium oxalate crystal depositions [110].
6. Glycine is now recognized as a relevant plasma marker for metabolic diseases associated with obesity [117].
7. Acute glycine supplementation (5 g/day) improved insulin response and glucose tolerance [111].
8. Glycine supplementation was attributed to improved glutathione synthesis and antioxidant protection [111].
9. Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure [112].
10. High glycine concentration increases collagen synthesis [113].
11. Acute glycine deficiency could be an important cause of osteoarthritis [113].
12. Glycine extends lifespan in worms, mice, and rats [114].
13. Glycine also improves aspects of health in mammalian models of age-related disease [114].
14. Glycine Regulates Mitochondria-Mediated Autophagy [118].
15. Glycine may prolong life by inducing autophagy and mimicking methionine restriction [114].
16. Glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure [115].
     

Glycine Dosing

In a study on OCD and body dysmorphic disorder, .6 to .8 grams per kilogram a day was used over 5 years with only improvements in these disorders [106]. Another study concluded that a dose of 15 grams of glycine per day is the highest dose well tolerated in adult humans [112]. My takeaway from these studies is that 15 grams per day is a good maintenance dose, and above 15 grams would be considered a therapeutic dose.

Tryptophan (TRP)

Experimental research has shown that L-tryptophan, as the sole precursor of serotonin, plays an important role in brain serotonin synthesis and is involved in mood, behavior, and cognition. Furthermore, clinical trials have provided some initial evidence of L-tryptophan’s efficacy for treating psychiatric disorders, particularly when combined with other therapeutic agents [120].

In the bloodstream, tryptophan competes with other large neutral amino acids such as histidine, isoleucine, leucine, methionine, phenylalanine, threonine, tyrosine, and valine for the BBB transporter [120]. This is why I do not use any other amino acids when I supplement with tryptophan.

I  consider tryptophan the second most important amino acid for the following reasons.

1. TRP is an essential proteinogenic amino acid used to treat depression and insomnia [107].
2. TRP increases the synthesis of serotonin (5-hydroxytryptamine)—a neurotransmitter known to regulate neuronal circuits that control sleep and mood [107].
3. Next to its role as a neurotransmitter, serotonin is the precursor of melatonin, modulates gut and immune functions, and plays a role in hemostasis [107].
4. TRP supplementation has been employed as a potential treatment for depression and sleep disturbances since the early 1960s [107].
5. There is considerable evidence for the beneficial effects of TRP on mood and social behavior [107].
6. TRP can reduce aggression in schizophrenic patients while increasing agreeableness in people with a tendency to irritability or aggression [107].
7. A Tryptophan-Deficient Diet Induces Gut Microbiota Dysbiosis and Increases Systemic Inflammation in Aged Mice [119].
8. TRP  is a constituent of protein synthesis [121].
9. Sole precursor for serotonin synthesis. [120].
10. TRP affects mood, and women may be more vulnerable to the mood-lowering effects of tryptophan depletion than men. [120].
11. Dopamine, norepinephrine, and beta-endorphin have been shown to increase following oral dosing of tryptophan [120].
12. Impairments in a variety of learning and memory skills following tryptophan depletion are well documented [120].
13. In a comparison of adults with and without family histories of bipolar disorder, tryptophan depletion impaired long-term memory consolidation in both groups, and problem-solving was also impaired in those with a family history, while problem-solving improved in those without a family history [120].
14. Tryptophan depletion has also been shown to impair learning on visual discrimination and memory retrieval, episodic memory, stimulus-reward learning, and cognitive flexibility, among other cognitive processes [120].
15. Both animal and human studies have shown that serotonin function is involved in inhibitory control of aggression [120].
16. Tryptophan has been used for a broad spectrum of clinical applications, such as the treatment of pain, insomnia, depression, seasonal affective disorder, bulimia, premenstrual dysphoric disorder, attention-deficit/ hyperactivity disorder, and chronic fatigue [120].
17. Tryptophan has been used for the treatment of sleep disorders and is thought to produce therapeutic effects through melatonin mechanisms [120].
     

Side effects

Although TRP has been studied for 6 decades, few side effects, which include tremors, nausea, and dizziness, have been reported. A more common effect of high doses of TRP, which can be expected due to the stimulating effect of TRP on serotonin synthesis, is fatigue or drowsiness.

A potentially life-threatening condition is “serotonin syndrome” (also referred to as serotonin toxicity), which includes neuromuscular abnormalities, autonomic hyperactivity, and mental state changes. Serotonin syndrome is usually precipitated by the simultaneous administration of two or more drugs that enhance serotonin availability, such as serotonin reuptake or MAO inhibitors.

In humans, intestinal cells and gut microbiota play an important role in TRP metabolism. Because TRP is a precursor to serotonin, caution should be exercised when supplementing it with drugs that affect serotonin metabolism [107].

Tryptophan Dosing

Single doses of TRP from 1 g to 15 g were used acutely and chronically for up to 2 years. A commonly used dose is 3 g/day [107]. I started seeing potential contraindicators at more than 2 grams per dose.

L-Citrulline (CIT)

Uses: L-Citrulline can be used instead of L-Arginine because it is synthesized into L-Arginine but without the side effects of taking ARG directly, including an increase in Nitric Oxide. Other benefits of short-term therapy include cardiovascular disorders, muscle wasting, intestinal resection, obesity, and insulin resistance. Unlike all other amino acids listed here, which are sourced primarily from meat, the richest source of CIT is watermelon.

Nitric Oxide: Diminished bioavailability of nitric oxide (NO), the gaseous signaling molecule that regulates numerous vital biological functions, contributes to the development and progression of multiple age and lifestyle-related diseases. Supplementation with l-citrulline has shown promise as a blood pressure lowering intervention (both resting and stress-induced) in adults with pre-/hypertension, with pre-clinical (animal) evidence for atherogenic-endothelial protection. Preliminary evidence is also available for l-citrulline-induced benefits to muscle and metabolic health (via vascular and non-vascular pathways) in susceptible/older populations [128].

Side Effects: Because the main mediators of the effects of CIT supplementation are ARG and NO, and long-term studies of the effect of ARG supplementation indicate cardiovascular and renal risks, studies examining the safety of CIT supplementation are necessary [107].

Dosing: I take 1.5 teaspoons daily.

Amino Acids that Can Be Attained Through Diet

I am primarily a carnivore, so I do not supplement with the following amino acids. However, this is not to say you may not benefit from some of these depending on your objectives and dietary needs.

·        L-Carnitine

·        Creatine

·        Glutamine

·        Leucine

·        BCAA’s
 

Why D3, K2, Magnesium, B Complex, and Tryptophan

Must Replace Antidepressants and PTSD Meds

Antidepressants

WARNING: SUICIDAL THOUGHTS AND BEHAVIORS

In October 2004, the FDA required a black box warning for antidepressant drugs of any class that they may increase the risk of suicidality. That warning became effective in January 2005. In 2006, the FDA warning was extended to young adults aged up to 25 years. This is just one of a long list of contraindications, but this is the most significant as it potentially causes what it claims to help.

There is a strong antimicrobial effect of antidepressants from different chemical classes against gut commensal (good) bacteria representative of the predominant species found in the human gut microbiota[35].

As of this writing, the following four antidepressants are used for depression and PTSD in the VA and are widely used in the civilian world. All of these SSRIs will degrade beneficial gut bacterial species [35].

• Sertraline (Zoloft)
• Paroxetine (Paxil)
• Fluoxetine (Prozac)
• Venlafaxine (Effexor)

Suicidal thoughts and behaviors are not the only issues with these antidepressants. The following are several more significant contraindicators, but they do not end there. I used Paxil here as an example, but all of the above antidepressants have similar warnings [36].

• Serotonin Syndrome: Increased risk when co-administered with other serotonergic agents (e.g., SSRI, SNRI, triptans), but also when taken alone. If this occurs, discontinue PAXIL CR and initiate supportive measures.
• Embryofetal and Neonatal Toxicity: Can cause fetal and neonatal harm—increased risk of cardiovascular malformations for exposure during the first trimester. Exposure in late pregnancy may lead to an increased risk of persistent pulmonary hypertension (PPNH) in the newborn.
• Increased Risk of Bleeding: Concomitant use of aspirin, nonsteroidal anti-inflammatory drugs, other antiplatelet drugs, warfarin, and other anticoagulant drugs may increase risk.
• Activation of Mania/Hypomania: Screen patients for bipolar disorder.
• Seizures: Use with caution in patients with seizure disorders.
• Angle-Closure Glaucoma: Angle-closure glaucoma has occurred in patients with untreated anatomically narrow angles treated with antidepressants.
• Sexual Side Effects: Overall, 73% of SSRI-treated clients reported adverse sexual side effects [36].
• Weight Gain: Antidepressants are significantly associated with long-term weight change at two years [37].
   

Antidepressants and the Placebo Effect

Antidepressants are supposed to work by fixing a chemical imbalance, specifically, a lack of serotonin in the brain. Indeed, their supposed effectiveness is the primary evidence for the chemical imbalance theory. However, analyses of the published and unpublished data that drug companies hid reveal that most (if not all) of the benefits are due to the placebo effect. Some antidepressants increase serotonin levels, some decrease it, and some have no effect at all on serotonin. Nevertheless, they all show the same therapeutic benefit. Even the small statistical difference between antidepressants and placebos may be an enhanced placebo effect due to the fact that most patients and doctors in clinical trials successfully break blind.

The serotonin theory is as close as any theory in science's history to being proved wrong. Instead of curing depression, popular antidepressants may induce a biological vulnerability, making people more likely to become depressed in the future [38]. Does it make sense to use a supplement instead of meds with no side effects and improve your health in multiple ways? If your answer is yes, read on.

D3, K2 (MK-7) Magnesium, B Complexand Tryptophan

Warning: Do not take tryptophan without consulting your physician if you are taking antidepressants.

Vitamin (hormone) D3, K2-7, magnesium, and B Complex work synergistically. K2-7 and magnesium are especially critical when taking high or mega doses of D3. A high dose of D3 is anything up to 100,000 IU. A mega dose of D3 is 100,000 IU and above. I know this sounds like an extraordinary amount, but keep in mind that 40,000 IU of vitamin D is just 1 mg. I will break down all five of these separately, starting with D3.

D3

Anyone who hears about D3 thinks of bone health, but this hormone goes far beyond bone health. Vitamin D receptors (VDR) are found in nearly every cell, and the ability of the cell to produce the active hormone is also widely distributed. Furthermore, the physiological functions with which vitamin D signaling is now associated are as diverse as the tissues in which the vitamin D receptor (VDR) is located [39]. I am going to list just a few attributes of D3 to attempt to drive the point home of how critical D3 is.

1. All-Cause Mortality: A meta-analysis of 32 relevant studies found that concentrations less than or equal to 30 ng/mL were associated with higher all-cause mortality than concentrations greater than 30 ng/mL [40].
2. All-cause, Cardiovascular, Cancer, and Respiratory Disease Mortality: In this large cohort study, vitamin D deficiency concentration <30 nmol/L] was strongly associated with mortality from all causes, cardiovascular diseases, cancer, and respiratory diseases [41].
3. Blood Pressure: Vitamin D Deficiency Is a Potential Risk for Blood Pressure Elevation and the Development of Hypertension [42].
4. Depression: A meta-analysis that included 29 studies with 4,504 participants indicated that the use of vitamin D was beneficial to a decline in the incidence of depression and improvement of depression treatment. Subgroup analysis revealed that people with low vitamin D levels and females could notably benefit from vitamin D in both the prevention and treatment of depression. The effects of vitamin D with a daily supplementary dose of >2,800 IU and intervention duration of ≥8 weeks were considered significant in both prevention and treatment analyses. Intervention duration ≤8 weeks was recognized as effective in the treatment group [44].
5. Sleep, Pain, and Bowel Symptoms: Three months of vitamin D plus B100 improved sleep, reduced pain, and unexpectedly resolved bowel symptoms [45]. The reference to B100 in this study was specific to pantothenic acid (B5). The whole foods B Complex I use happens to have 100 mg of B5.
6. Viruses: A Systematic Review and Meta-Analysis theoretically established that zero mortality could be achieved from COVID-19 with blood levels of 50 ng/ml or greater [45].
7. Vitamin D Deficiency Changes the Intestinal Microbiome: This is the single most significant issue with vitamin D because homeostasis can not occur if the microbiome is not in balance. The combination of vitamin D plus B100 creates an intestinal environment that favors the return of four gut bacterial species, Actinobacteria, Bacteroidetes, Firmicutes, and Proteobacteria, that comprise the normal human microbiome [45].

These bacteria represent the majority of friendly bacteria in the gut, with Firmicutes and Bacteroidetes representing 90% of gut microbiota [46].

D3 Blood Levels

The recommendations for vitamin D blood levels are all over the map. Low is considered <20 ng/ml, with 30 to 60 in the normal range. I consider 50 ng/ml to be the minimum, with a goal range of 70 to 90 ng/ml. This is because a Systematic Review and Meta-Analysis theoretically established that zero mortality could be achieved from COVID-19 with 50 ng/ml [45]. If 50 ng/ml of vitamin D will save your life from the next pandemic, it simply makes sense to look at that as the minimum, NOT 30 ng/ml.

D3 Dosing

The current D3 dosing recommendation from NIH is 600 IU for people between the ages of 1 and 70 [41]. This is one of the biggest lies in the medical community. This amount was established in the 1930s to prevent rickets in children and is woefully inadequate for multiple other issues and most people, including children. The Endocrine Society has recently increased its recommended amount of D3, but I believe an acceptable range should be established instead of making up an ultra-conservative number to try and conform to 100% of the population. My position on this is based on the following data.

• Vitamin D can be produced in the skin in amounts estimated up to 25,000 international units (IUs) a day by the action of UVB radiation [47].
• In a hospital setting, 4,700 patients admitted over seven years were administered 5000 to 50,000 IU of D3 per day without any sign of Hypervitaminosis, Hypercalcemia, or any adverse events attributable to vitamin D3 supplementation in any patient [47].
   

D3 Hypervitaminosis and Hypercalcemia

Getting poisoned from vitamin D3 is extremely rare. I only found one case and a relative reported the amount and timeline it was taken [48].The big concern with taking too much D3 is hypercalcemia, which is too much calcium in the blood, enabling it to accumulate in the arteries. This can be circumvented with vitamin K2-7, which is why I believe one should always take K2 with D3.

Vitamin K2-7

Clinical studies have unequivocally demonstrated the utility of vitamin K2-7 supplementation in ameliorating peripheral neuropathy, reducing bone fracture risk, and improving cardiovascular health. K2-7 accomplishes this with the protein synthesis of osteocalcin and various other proteins [49]. This means that K2-7 delivers calcium where it is supposed to go.

Vitamin K2-7 and Vascular Calcification

Vascular calcification is characterized by mineral depositions on the walls of the vascular system. This is the primary concern when taking high or mega doses of D3. K2 has the potential to inhibit as well as reverse the process of calcification [50]. The benefits of K2 do not stop at simply delivering calcium where it is supposed to go and freeing calcium present in the blood vessels.

• Vitamin K2 suppresses cancer cell growth via apoptosis, autophagy, and cell-cycle arrest [50]
• Vitamin K2 improves sensitivity to insulin in diabetic patients [50]
• Vitamin K2 facilitates the synthesis and repair of the myelin sheath in the peripheral nervous system [50]
• Vitamin K2 has the potential to slow down the progression of Alzheimer's Disease and contribute to its prevention [50]
   

Contraindications to Vitamin K2-7

There are no severe adverse effects due to the supplementation of vitamin K2-7. However, high doses of vitamin K2 can cause allergic reactions [50].

Sources of K2-7

Sources of K2-7 include natto, which is the highest, moderate in chicken, sauerkraut, beef, and a variety of cheeses, and is low in pork, salmon, etc. [50].

K2 Dosing

I do not go beyond the dose that is part of the D3 K2 supplement that I take.

Magnesium

Magnesium assists in activating vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.

All enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys [26]. This is why you can become deficient in magnesium if high doses of D3 are taken, even if you are taking the daily RDA. As one increases, D3 magnesium must also be increased.

B Complex

As mentioned above, three months of B100 or B5 (pantothenic acid) and vitamin D improved sleep, reduced pain, and unexpected resolution of bowel symptoms [45].

This combination also creates an intestinal environment that favors the return of four foundational gut bacterial species, Actinobacteria, Bacteroidetes, Firmicutes, and Proteobacteria, that make up the normal human microbiome [45] before and after comprehensive stool tests prove this to be accurate.

Tryptophan

SSRIs do not make new serotonin, but tryptophan does, along with melatonin and NAD, and this is why it is added to this stack again; consult with your MD before taking tryptophan if you are taking antidepressants.

Kelly Burris: Comprehensive Stool Test: 9-20

If you look under Commensal Microbiome Analysis, you will see the four foundational bacteria and a couple of others. All were low, with Euryarchaeota Phylum below detectable levels. MDs, nutritionists, and even Functional Medicine Practitioners recommended probiotics, so I took their advice and researched the top probiotics, taking up to 1.7  trillion CFUs daily. As you can see, it had little to no effect on the commensal bacteria. This is not to say that probiotics do not work because taking the right ones can be very effective. Just do not depend on them to reestablish foundational commensal bacteria.

Kelly Burris: Comprehensive Stool Test: 9-22

Seven weeks before doing this test, I did high doses of vitamin D with 12 days of mega-dosing, which I do not recommend. I was already taking a B Complex that included 100 mg of B5. Another interesting piece is that plant-based diets are recommended to increase Firmicutes Phylum. I had been primarily a carnivore for 33 months when this test was done, yet there were significant increases in all commensal (good) bacteria. Another thing to look at with these two tests is "The Need for Microbiome Support" at the top of the page. Part of this equation is yeast overgrowth (Candida), and this test completely missed it as I was still a 10, as the first one indicated. All tests I had for yeast overgrowth were unreliable. This is after 3 comprehensive tests, 2 standard tests, and several urine tests.

Additional Attributes Of B Complex

B1 (Thiamin and Benfotiamine)

Severe alcoholism can be associated with significant nutritional and vitamin deficiency, especially vitamin B1 (thiamine), associated with neurological deficits impacting mood and cognition. Benfotiamine appears to reduce psychiatric distress and may facilitate recovery in severely affected males with a lifetime alcohol use disorder [142]. I used Benfotiamine to cure my Neuromyelitis Optica.

Individuals with thiamin deficiency also require other nutrient supplementation, such as magnesium, vitamin B2 (riboflavin), B3 (nicotinamide), B6 (pyridoxine), B12, vitamin C, potassium, and phosphate. Taking a good B Complex, in my opinion, is the best way to go.

Toxicity

The human body excretes excess thiamin in the urine. There is a lack of evidence of toxicity from high thiamin intake from food or supplements. Food and Nutrition Board (FNB) concluded that excessive consumption of thiamin might cause adverse effects despite a lack of substantial evidence of toxicity. Per the Institute of Medicine, no established upper limit of thiamin intake is reported in the literature to cause any toxicity [63].

B2 (Riboflavin): B2 can be found in a wide variety of foods and natural sources, especially milk and organ meats, mostly in calf liver, egg, fish, nuts, certain fruits and legumes, wild rice, mushrooms, dark green leafy vegetables, yeast, beer, cheese, and dietary products.

Vertebrates poorly store B2 because of its limited absorption in humans. Therefore, orally supplied RF by a healthy diet is required to avoid ariboflavinosis, which causes cheilitis, sore tongue, and a scaly rash on the scrotum or vulva. B2 causes no known toxicity since it is excreted in the urine at higher intakes and not stored. B2 is found in different concentrations in various human body fluids and organs [52].

• B2 reduces reactive oxygen species
• B2 was used for its potent antioxidant and anti-inflammatory effects
• B2  plays an important role in the antioxidant status inside cell systems and is part of the glutathione reductase
• B2 functions as an endogenous antioxidant in different cells
• B2 can attenuate oxidative injuries through its ability to scavenge free radicals and, therefore, decrease re-oxygenation injuries
• B2 is neuroprotective of cerebral ischemia
• B2 intake from food sources was associated with a decrease in the risk of PMS
• B2 with co-treatment with selenium or vitamin E can protect the brain and microsomal membrane.
• B2 contributes to blood cell formation
• B2 was shown to enhance iron absorption
   

B3 (Niacin): B3 includes two vitamers (nicotinic acid and nicotinamide), giving rise to the coenzymatic forms nicotinamide adenine dinucleotide (NAD+). The two coenzymes are required for oxidative reactions crucial for energy production, but they are also substrates for enzymes involved in non-redox signaling pathways, thus regulating biological functions, including gene expression, cell cycle progression, DNA repair, and cell death. Vitamin B3 has long been recognized as a key mediator of neuronal development and survival in the central nervous system.

Humans obtain niacin from both endogenous and exogenous sources. Only 2% of dietary tryptophan is converted into niacin via a multistep pathway, occurring mainly in the liver. Diet provides vitamins such as nicotinic acid, nicotinamide, and tryptophan, as well as the active coenzymatic forms of niacin. Niacin is found in animal and vegetable foods. In meat and fish, the vitamin is present as nicotinamide, whose amounts are higher in unprepared foods compared to processed foods.

Severe niacin and/or tryptophan deficiency leads to a variety of clinical symptoms, including diarrhea, dermatitis, and dementia, collectively known as "pellagra." Pellagra is common in people who mostly eat maize, as well as in malnourished and alcoholic men. Other risk factors leading to vitamin B3 deficiency are nervous anorexia, AIDS, cancer, and malabsorptive disorders, such as Crohn's disease [53].

Toxicity

Niacin-associated hepatotoxicity is generally related to ingestions of around 3 grams per day. In contrast, the more common symptom of flushing can occur at doses as low as 30 mg per day [54]. The flushing was significant when I took just 250  mg of nicotinic acid on an empty stomach. No flushing occurred at 250 mg after eating.

B5 (Pantothenic Acid): Vitamin B5 is a naturally occurring substance in various plants and animals (i.e., eggs, milk, vegetables, beef, chicken).

An experimental vitamin B5 deficiency study associated the deficiency with symptoms such as fatigue, headache, malaise, personality changes, numbness, muscle cramps, paresthesia, muscle/ abdominal cramps, nausea, and impaired muscle coordination [55].

Toxicity

B5 is considered generally safe. There are currently no upper limits established since there have been no reports of vitamin B5 toxicity in humans with high intakes. However, there are still side effects involved with B5  administration [55].

B6 (Pyridoxine): B6 is involved in the vast majority of changes in the human body because it is a coenzyme involved in over 150 biochemical reactions. It is active in metabolizing carbohydrates, lipids, amino acids, and nucleic acids and participates in cellular signaling. In addition, it is an antioxidant and a compound that can lower the advanced glycation end products (AGE) level [56].

Pyridoxal 5' phosphate (P-5-P) is the active coenzyme form of vitamin B6. P-5-P deficiency leads to immunosuppression, local exacerbation of inflammatory processes, and increased secretion of proinflammatory cytokines. Conversely, replenishing P-5-P may boost immunity and maintain an equilibrium that allows control of viral replication without uncontrolled expression of cytokines [56]. At the time of my first NutrVal test, I was taking 50 mg of B6 in the form of P-5-P per day, and I was deficient. This is a good example of why you always want to test, not guess, because 50 mg should have been more than adequate, but the variable of oxalate poisoning and a disrupted microbiota significantly increased my requirement for B6.

Toxicity

Most studies indicate that an intake below 200 mg of pyridoxine daily does not cause issues [56]. I am taking 150 mg daily of P-5-P.

Warning: Avoid Pyridoxine HCL as it can cause peripheral neuropathy in therapeutic amounts instead of helping peripheral neuropathy [146]. Some MDs do not distinguish between  P-5-P and pyridoxine HCL, which is a mistake.

B7 (Biotin): Marginal and severe degrees of biotin deficiency lead to various clinical abnormalities, including neurological disorders and dermal abnormalities. Such deficiency/suboptimal levels occur in a variety of conditions, including inflammatory bowel disease (IBD). At the metabolic level, biotin acts as a cofactor for five carboxylases that are critical for fatty acid, glucose, and amino acid metabolism. Essential roles for this vitamin in cellular energy metabolism (i.e., ATP production) and in the regulation of cellular oxidative stress (24), as well as in gene expression where expression of over 2,000 human genes appears to be affected by biotin status, have also been reported recently. An increase in the levels of proinflammatory cytokines has also been observed in biotin deficiency [57].

Toxicity

Although not impossible, it would be very difficult to overdose on biotin.

Since biotin has been documented to play a role in postprandial glucose control, it bears mention that excess would cause signs and symptoms of a person experiencing hyperglycemia (e.g., increased thirst). Diabetic patients should, therefore, be cautious before taking biotin [58].

B9 (Folate): The decreased folate level of the body, mainly caused by environmental and hereditary factors as well as aging, can lead to genetic, epigenetic, and metabolic changes. It can be related to the development of megaloblastic anemia, various cardiovascular diseases (such as atherosclerosis and stroke), obstetrical complications (such as abruption of the placentae, spontaneous abortion, preterm delivery, neural tube defect), neuropsychiatric diseases (such as Alzheimer's disease, Parkinson's disease, depression) and tumors [59].

Toxicity

Recent folate intervention trials suggest that folate supplementation may increase the risk of the above chronic diseases for individuals at a higher risk [60]. This is why folate does not exceed 200% of the daily value.

B12 (Cobalamin): B12 is a cofactor for enzymes involved in synthesizing deoxyribonucleic acid (DNA), fatty acids, and myelin. B12 deficiency can lead to hematologic and neurological symptoms. Vitamin B12 is stored in excess in the liver, decreasing the likelihood of deficiency. However, hepatic stores are depleted in cases where vitamin B12 cannot be absorbed, such as dietary insufficiency, malabsorption, or lack of intrinsic factor, and deficiency ensues [61-62-63].

Sources of B12 are animal products such as red meat, dairy, and eggs.

Toxicity

No toxic effects of vitamin B-12 have been identified, even when it is administered intramuscularly at 300–3000 times the recommended dietary allowance. For this reason, no upper tolerable level for the vitamin has been established [62].

B12: Which Type to Take

Methylcobalaminis the recommended B12.

Avoidcyanocobalamin.

The Inflammatory 8

1. Anti-Nutrients and Plant Toxins: This includes oxidants, lectins, goitrogens, phytoestrogens, phytolates, and tannins. Grains, in particular, can also alter the composition of gut microbiota [87].
2. High IgG4 Food Antigens: If over-stimulation of IgG4 is an issue, symptom improvement is confirmed by eliminating beef, pork, lamb, egg whites, and wheat.
3. FODMAPs: The acronym FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) describes poorly absorbed, short-chain carbohydrates [157]. The one FODMAP you do not want to avoid is inulin,n  but it must be tightly calibrated.
4. Alcohol and Sugar:

·        Alcohol increases intestinal permeability by disrupting the microbiota [86].

·        The dysbiosis caused by alcohol can perpetuate the habit of drinking [86].

·        Alcohol use can lead to more than 200 disorders, including hypertension [149].

·        Alcohol makes mitochondria more vulnerable to oxidative damage, which precedes dysfunction [150].

·        Brain mitochondria appear to be the principal targets of the oxidative stress generated by ethanol intoxication and withdrawal [150].

·        Refinedand artificial sugars alter the gut microbiota composition [87]. I included sugar here because I refer to alcohol as liquid sugar.

1. NSAIDs: Nonsteroidal anti-inflammatory drugs include aspirin, ibuprofen, and naproxen. These drugs are linked to the onset of IBD [88].
2. Some Polyunsaturated Fats: Certain PUFAs disrupt the balance of the gut microbiota [89].
3. Preservatives: I discovered this one inadvertently while researching Candida antimicrobials. The nearly universal antimicrobial activity attributed to grapefruit seed extract is merely due to the synthetic preservative agents contained within.

Natural products with antimicrobial activity do not appear to be present [90]. The assumption based on this research is that preservatives act as an antimicrobial. If one takes an antibiotic or antimicrobial, they must be accompanied by probiotics to assist in preventing dysbiosis, but I am certain very few people know that preventives act as an antimicrobial.

8.     Caffeine: Cortisol [91] is a stress hormone, and caffeine can cause a robust increase in cortisol [92]. I know how hard it is to quit caffeine, and coffee has many benefits. There should, however, be a consideration of switching to decaf until the dysbiosis is under control.

CBD

Reduce Nausea, Improve Sleep, and Lower Toxicity, Inflammation, and Pathogens

CBD (cannabidiol) is the non-psychoactive component of cannabis. With over two thousand full-text articles on PMC, I came to find that CBD had more uses than just as an antipathogen [95]. It was the most industrial-grade anti-inflammatory I had ever used [96].

Studies on models of human diseases support the idea that CBD attenuates inflammation far beyond its antioxidant properties by targeting inflammation-related intracellular signaling events. The details on how it does this remain to be defined.

The use of THC and Candida in a mouse model was deemed ineffective [93]. However, Candida colonization delays the healing of inflammatory lesions, and inflammation promotes colonization. These effects may create a vicious cycle in which low-level inflammation promotes fungal colonization, and fungal colonization promotes further inflammation. High-level Candida colonization is frequently observed in ulcer and IBD patients and is linked to Crohn's disease, ulcerative Colitis, and leaky gut [34]. During this vicious cycle, the profound anti-inflammatory processes of CBD became very useful in eradicating pathogenetic candida.

Because cannabinoids are profoundly anti-inflammatory, infections caused by HIV-1 or HSV-1 can worsen. The anti-inflammatory action can impair dependent enzyme systems, which are central to inflammatory and cell-autonomous antiviral responses [94]. This was not the case with me, so the industrial-grade anti-inflammatory nature of CBD worked very well.

Getting Started with CBD

Warning: Even though CBD is difficult to overdose on, it seems good at killing yeast and removing pathogens, making starting with high doses relatively dangerous.

The only way to take CBD is in the purest form possible. This is in the form of CBD oil combined with coconut or MCT oil. Some CBD sprays contain Polysorbate 80. Polysorbate 80 is linked to low-grade intestinal inflammation and metabolic syndrome—a group of conditions that increase the risk for type 2 diabetes, heart disease, and stroke.²⁴⁷ Always ensure that you are taking only oil and CBD. For me, CBD was an important factor in getting through the extreme toxicity brought on by fasting and therapeutic amounts of olive oil.

Where to Purchase CBD

I get mine at CBD Market because I don't particularly appreciate digging for coupons; they have the best prices.

Mitochondrial Regeneration

The Key to Energy, Health Span, and Longevity

Mitochondria are engaged in the pathogenesis of human diseases and aging directly or indirectly through a broad range of signaling pathways. They are the cell's primary source of ATP (Adenosine triphosphate) and play a pivotal role in cell life and death. ATP is the energy source for use and storage at the cellular level [97]. This is why most in the medical community refer to the mitochondria as the cell's powerhouse.

Due to their central role in cell life and death, mitochondria are also involved in the pathogenesis and progression of numerous human diseases, including, among others, cancer, neurodegenerative and cardiovascular disorders, diabetes, traumatic brain injury, and inflammation [97].

Mitochondria and Emotional Fitness (Mental Health)

The mitochondrial response to stress is communicated both locally within the cell and systemically throughout the body. Exposure to stress mediators precipitates the mitochondrial release of signaling molecules, collectively called mitokines. Mitokines serve as signals that indicate mitochondrial fitness, which is particularly important in environmental stressors. Mitokines include various mitochondrial metabolites, calcium, and reactive oxygen species (ROS). When elevated, ROS overwhelms the cell's antioxidant capacity and promotes oxidative stress, causing cell death and tissue damage. These mechanisms allow mitochondria to influence broad physiological processes throughout the body, including molecular mechanisms of aging and stress-related conditions, psychiatric disorders, cardiovascular disease, obesity, diabetes, and cancer [145].

If you view your body as an electric vehicle, the batteries would be the mitochondria. Unfortunately, over time, the batteries become dysfunctional and slowly die while your energy slows down until the entire machine dies unless there is consistent maintenance and replacement of the dysfunctional cells. I know this is an oversimplification, but the important thing is to understand the impact and importance of mitochondria. Maintenance and replacement of the mitochondria is a multipronged approach that includes diet, exercise, and supplementation, which we will discuss below.

If you would like to go full geek on mitochondria, especially in terms of the brain and human behavior, you may want to look at a book called Brain Energy. I am not in agreement with this author's assertion that the mitochondria are at the root of mental illness, but he is at least headed in a good direction.

Mitochondria Supplement Stack

PQQ(Pyrroloquinoline Quinone): PQQ is associated with biological processes such as mitochondriogenesis, reproduction, growth, and aging. In addition, PQQ attenuates clinically relevant dysfunctions (e.g., those associated with ischemia, inflammation, and lipotoxicity) [98]. This is the only supplement I am aware of that regrows new mitochondria.

Niacin: Niacin (vitamin B3) comes in three forms, nicotinamide, niaciniamide and nicotinic acid. Nicotinic acid causes flushing, while nicotinamide and niacinamide do not. They all increase NAD+ (nicotinamide adenine dinucleotide) in higher amounts, while nicotinic acid improves your lipid profile, but nicotinamide and niacinamide do not [129]. Niacin modulates Sert 1 (serotonin transporter), [131] which promoters of NMN use to market their product; however, they will state that niacin suppresses Sert 1 when the medical literature clearly states that it modulates it. To be clear, the modulation of Sert 1 by niacin is how nicotinic acid inhibits vascular inflammation [132].

NAD+: Nicotinamide adenine dinucleotide (NAD+) is an important coenzyme for redox reactions (electron transport and transfer), making it central to energy metabolism.

The slow, inevitable aging process has been described as a "cascade of robustness breakdown triggered by a decrease in systemic NAD+ biosynthesis and the resultant functional defects in susceptible organs and tissues [124]. Niacin is an efficient NAD+ booster for treating mitochondrial myopathy [139]. In this study, 750 to 1000 mg was used for 4 and 10 months, but I have looked at individual data that showed improvements in NAD+ with much less using nicotinic acid. I take 500 mg of nicotinic acid after eating. Taking it on an empty stomach can cause significant flushing. This is another vitamin that you will want to start slowly. I am currently using niacinamide.

NMN and NR(Nicotinamide Mononucleotide and Nicotinamide Riboside): NMN and NR are forms of vitamin B3 and a precursor to NAD+. I do not recommend or use either of these versions of B3.

By middle age, our NAD+ levels have plummeted to half that of our youth. Numerous studies have demonstrated that boosting NAD+ levels increases insulin sensitivity, reverses mitochondrial dysfunction, and extends lifespan. NAD+ levels can be increased by activating enzymes that stimulate the synthesis of NAD+, by inhibiting an enzyme (CD38) that degrades NAD+, and by supplementing with NAD precursors, including niacin and NMN [124].

Luteolin: CD38 is an enzyme that increases with age via inflammation, and this decreases NAD+. This inflammation is induced by senescent cells (dying cells.) Luteolin and other supplements, such as apigenin, suppress CD38 [133]. This is why autophagy may be even more important as we age because the body consumes senescent cells when in an autophagic state, which, in theory, should also help to lower CD38. I say in theory because there are no studies on this subject at this time.

Urolithin A: Urolithin A (UA) is produced by gut microflora from foods rich in ellagitannins. UA has been shown to improve mitochondrial health preclinically and in humans. Not everyone has a microbiome capable of producing UA, making supplementation with UA an appealing strategy [158]. Urolithin A has been shown to promote mitophagy (clearance of dysfunctional mitochondria), mitochondrial function, and improved muscle function across species in different experimental models and across multiple clinical studies [159]. One cause of the loss of mitochondrial homeostasis during aging is the accumulation of dysfunctional mitochondria [159]. Fasting and exercise also induce mitophagy. Mitophagy must occur to enable mitochondrial biogenesis (generation of new mitochondria).

AKG(Alpha-Ketoglutarate): Recent studies in experimental models have shown that dietary AKG reduces reactive oxygen species (ROS) production and systemic inflammatory cytokine levels, regulates metabolism, extends lifespan, and delays the occurrence of age-related decline [122]. Mechanistically, AKG leads to an energetic state that is reprogrammed toward a mitochondrial metabolism, with increased oxidative phosphorylation and expression of complex mitochondrial enzymes [123].

ALA(R-Alpha Lipoic Acid): The R in Alpha Lipoic Acid indicates it is the natural, more bioavailable form. This supplement must be taken on an empty stomach for maximum bioavailability. ALA is synthesized in the mitochondria and plays an essential role as a cofactor, assisting in the enzymatic nutrient breakdown.

ALA is considered generally safe. A daily dose of 200 to 2400 mg/day of ALA is deemed safe without side effects. However, there is no reported safety dose in children [125]. The max I take is 600 mg a day on an empty stomach.

CoQ10(Coenzyme Q10): In addition to shuttling electrons in the mitochondrial respiratory chain, CoQ10 serves several additional cellular functions, including the transfer of electrons in plasma membranes and lysosomes, modulation of apoptosis (cell death) proton transport of uncoupling proteins, and antioxidant activity including inhibition of lipid peroxidation [134]. My numbers were good for CoQ10, so I do not supplement, but if I did supplement, I would use the freeze-dried beef heart capsules.

L Carnitine: L-carnitine is one of the key nutrients for proper mitochondrial function and is notable for its role in fatty acid oxidation.

L-carnitine also plays a major part in protecting cellular membranes, preventing fatty acid accumulation, modulating ketogenesis and glucogenesis, and in the elimination of toxic metabolites. L-carnitine deficiency has been observed in many diseases, including organic acidurias, inborn errors of metabolism, endocrine imbalances, and liver and kidney disease [126]. I do not supplement with l-carnitine.

Creatine: Creatine monohydrate (CrM) is one of the most widely used nutritional supplements among active individuals and athletes to improve high-intensity exercise performance and training adaptations. However, research suggests that CrM supplementation may also serve as a therapeutic tool in the management of some chronic and traumatic diseases. Creatine supplementation has been reported to improve high-energy phosphate availability as well as have antioxidative, neuroprotective, anti-lactic, and calcium-homoeostatic effects. These characteristics may directly impact mitochondrion survival and health, particularly during stressful conditions such as ischemia and injury [135]. I do not supplement with creatine.

Omega 3 Fatty Acids: Mitochondrial dysfunction represents a common early pathological event in brain aging and in neurodegenerative diseases, e.g., Alzheimer's (AD), Parkinson's (PD), and Huntington's disease (HD), as well as in ischemic stroke. In vivo and ex vivo experiments using animal models of aging and AD, PD, and HD mainly showed improvement in mitochondrial function after treatment with polyunsaturated fatty acids (PUFA), such as docosahexaenoic acid (DHA) [136]. My test showed low omega 3, so I supplement with Total Omega 3 Full Spectrum by Sports Research.

B Complex: Mitochondria are compromised by a deficiency of any B vitamin [137]. More details on this are in the B vitamin section of this paper.

Vitamin D: Skeletal muscle mitochondrial function is the biggest component of whole-body energy output. Mitochondrial energy production during exercise is impaired in vitamin D-deficient subjects. Vitamin D supplementation initiated in older people improved muscle mass and strength [138].

Vitamin C: Vitamin C quenches mitochondrial ROS (reactive oxygen species) and inhibits oxidative mitochondrial DNA damage [141].

Minerals: Mitochondria are particularly rich in minerals, where they function as essential cofactors for mitochondrial physiology and overall cellular health. Eleven of the 12 minerals essential for human health have important roles within mitochondrial metabolism. However, this picture is not yet complete [140]. The bottom line is to make sure that all minerals are well-balanced.

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