Dr. Will Bulsiewicz

We don't want yo-yo. We don't want to be swinging all over the place, right? So we want consistency, sustainability, and we want it to taste good. So start with the stuff that you enjoy, introduce simple, sustainable choices and build from there. And as we start to build, we start to build momentum and our microbiome is given a chance to change with us.

So I say four weeks is what it takes to really make this huge change. But really, I would rather that you do it over the course of six months, a year. Because then by consistently doing this, you are actually going to completely reshape your microbiome. Wow. So, getting back to the question about ultra processed foods and brain health.

So I say four weeks is what it takes to really make this huge change. But really, I would rather that you do it over the course of six months, a year. Because then by consistently doing this, you are actually going to completely reshape your microbiome. Wow. So, getting back to the question about ultra processed foods and brain health.

What you're going to create with these ultra-processed foods is an inflammatory microbiome. And inflammation is an essential feature that exists in many different cognitive disorders and mood disorders, including depression, including anxiety.

What you're going to create with these ultra-processed foods is an inflammatory microbiome. And inflammation is an essential feature that exists in many different cognitive disorders and mood disorders, including depression, including anxiety.

Oh, gosh. It's hard to put an exact number on that. But I think what we see, if we were to zoom out, Even in America then, maybe. Yeah, in America. If we just focus on what's happening here in the States, if you zoom out for a moment, think of all of the digestive disorders that exist. Obesity, digestive disorders.

Oh, gosh. It's hard to put an exact number on that. But I think what we see, if we were to zoom out, Even in America then, maybe. Yeah, in America. If we just focus on what's happening here in the States, if you zoom out for a moment, think of all of the digestive disorders that exist. Obesity, digestive disorders.

Metabolic issues, immune issues, meaning autoimmune type issues that are hugely on the rise. hormonal issues, right? And you go down the line and you think of these things and I haven't even gotten to the brain yet. Heart issues. And basically what I'm saying is the gut microbiome is a player in all of these different conditions. Wow.

Metabolic issues, immune issues, meaning autoimmune type issues that are hugely on the rise. hormonal issues, right? And you go down the line and you think of these things and I haven't even gotten to the brain yet. Heart issues. And basically what I'm saying is the gut microbiome is a player in all of these different conditions. Wow.

So if the gut microbiome is a player in these conditions and you have these conditions present, you've already proven. You've already proven what the state of the microbiome is. And then the question is, how is it affecting your brain, right? And could you have better energy, better focus, better ability to do tedious, hard things during the day? And the answer would be yes.

So if the gut microbiome is a player in these conditions and you have these conditions present, you've already proven. You've already proven what the state of the microbiome is. And then the question is, how is it affecting your brain, right? And could you have better energy, better focus, better ability to do tedious, hard things during the day? And the answer would be yes.

And the way that that starts is by changing your diet. Wow. Yeah.

And the way that that starts is by changing your diet. Wow. Yeah.

And it was as effective as medication for the treatment of major depression.

And it was as effective as medication for the treatment of major depression.

Abundance is the right word for what we're talking about here. 30 different plants or more. I'm asking you to add more variety, not take away, not restrict. Yeah. So it's the opposite of what we've been told by traditional fad diets. Yes. So, all right. Number two. Yes. So we want to improve our mood. Okay. Exercise.

Abundance is the right word for what we're talking about here. 30 different plants or more. I'm asking you to add more variety, not take away, not restrict. Yeah. So it's the opposite of what we've been told by traditional fad diets. Yes. So, all right. Number two. Yes. So we want to improve our mood. Okay. Exercise.

So exercise clearly improves our mood, can be used as something to help in the treatment of major depression. And the question is, how is it doing that? And one of the answers to that question is actually through the way that exercise shapes our microbiome. How do they shape our microbiome? It depends on what exercise you're doing. So what kind of exercise do you like? I'm curious.

So exercise clearly improves our mood, can be used as something to help in the treatment of major depression. And the question is, how is it doing that? And one of the answers to that question is actually through the way that exercise shapes our microbiome. How do they shape our microbiome? It depends on what exercise you're doing. So what kind of exercise do you like? I'm curious.

Yeah. Do you switch up your exercise every once in a while to see if you can get better gains?