PREVIEW Aliquot #61: How dietary fiber influences metabolic health

07/19/22 • 32 min

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets. In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.

(00:00) Introduction
(00:44) The gut microbiome influences glucose and cholesterol regulation
(07:25) Benefits of including a variety of fibers on a ketogenic diet
(10:51) Titrating carbohydrates when beginning a ketogenic diet reduces side effects
(20:30) Eating fiber-rich foods optimizes the health benefits of a ketogenic diet

Watch the full interview featuring Dr. Snyder Watch the first full interview featuring Dr. D'Agostino Watch the second full interview featuring Dr. D'Agostino

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Learn more and sign up at: https://www.foundmyfitness.com/aliquot

(00:00) Introduction
(00:44) The gut microbiome influences glucose and cholesterol regulation
(07:25) Benefits of including a variety of fibers on a ketogenic diet
(10:51) Titrating carbohydrates when beginning a ketogenic diet reduces side effects
(20:30) Eating fiber-rich foods optimizes the health benefits of a ketogenic diet

Watch the full interview featuring Dr. Snyder Watch the first full interview featuring Dr. D'Agostino Watch the second full interview featuring Dr. D'Agostino

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Previous Episode

PREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too. In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.

(00:00) Introduction
(00:57) Multiple drinks per day increases the risk of many cancers (Member Q&A segments)
(07:16) Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it
(08:58) Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity
(11:30) Alcohol dampens autoimmunity, but increases infection risk
(12:07) Take-home messages about breast cancer
(14:38) Alcohol and four other factors that reduce sleep quality (Matthew Walker segments)
(20:16) Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep

Watch the full Q&A featuring Dr. Rhonda Patrick Watch the full interview featuring Dr. Walker Watch the full interview featuring Tim Ferris

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Next Episode

PREVIEW Aliquot #65: Concerns with chronic NSAID use

Non-steroidal anti-inflammatory drugs, or NSAIDs, are among the most widely used drugs worldwide, available in both prescription and over-the-counter forms, such as aspirin, ibuprofen, naproxen, and others. Most NSAIDs, with the exception of aspirin, work by inhibiting the activity of a family of enzymes called cyclooxygenases, which drive inflammatory processes. But because these inflammatory processes can be beneficial in some contexts and because the drugs often elicit off-target effects, there are some concerns about their use. In this Aliquot, I describe current recommendations and concerns surrounding NSAID use.

(00:00) Introduction
(02:58) Daily aspirin use and cardiovascular disease risk (clip from Q&A #9)
(07:02) The pros and cons of low-dose aspirin (clip from Q&A #30)
(11:43) Aspirin use and metastatic cancer risk
(13:46) Aspirin vs other NSAIDs
(15:20) Effects of ibuprofen on the kidneys, stomach, and muscles (clip from Q&A #14)
(18:52) NSAIDs, heart attack, and stroke
(20:04) Alternatives to NSAIDs

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot