#556: Can We Restore the Gut Microbiome Through Dietary Changes?

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Introduction

There is research suggesting that industrialization has significantly altered the composition of our gut microbiota, with certain microbial species now absent in many industrialized populations.

Given the known associations between gut microbiome diversity and health, researchers have begun investigating whether restoring lost microbial species and adopting dietary patterns similar to those of non-industrialized populations could lead to measurable health benefits.

In a newly-published study, the investigators aimed to explore whether L. reuteri could be successfully reintroduced into the microbiome through the “Restore Diet” and whether such a shift would result in improvements in key cardiometabolic and inflammatory markers.

One of the authors, Dr. Anissa Armet, is on the podcast to discuss this area and both the potential and limitations of microbiome restoration efforts.

Related resources

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Paper: Cardiometabolic benefits of a non-industrialized-type diet are linked to gut microbiome modulation
Free Book: The NiMe Diet: Scientific Principles and Recipes
Dr. Armet’s free, open-access High Protein Cookbook for Muscle Health During Cancer Treatment
Social Media for recipes and content related to this area:

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Guest Information

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Anissa completed her PhD in Nutrition and Metabolism in March 2024, then transitioned into her postdoc to research the effects of microbiome-targeted dietary interventions in inflammatory bowel diseases. She has authored a number of high-impact journal articles on various topics related to the gut microbiome, particularly on its relevance for human nutrition. Anissa uses machine learning in her research to determine if the gut microbiome predicts clinical responses in the context of precision nutrition.

Being equally passionate about knowledge translation, Anissa co-authored an award-winning, open-access high-protein cookbook designed to support muscle health, and is currently developing a plant-based version that would support microbiome and cardiometabolic health. The recipes she designed as part of the ‘Restore Diet’ from one of the randomized controlled trials in her PhD are also available for free online in a mini cookbook.

Anissa Armet, PhD, RD

a Registered Dietitian and postdoctoral researcher at the University of Alberta.

Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.

Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.

Danny Lennon

MSc. in Nutritional Sciences from University College Cork

Introduction to this Episode

In the world of combat sports, optimizing performance extends beyond physical training and nutrition—sleep plays a critical role. Maladaptive sleep behaviors, such as inconsistent sleep schedules and inadequate sleep duration, can significantly impair an athlete’s performance by reducing cognitive function, reaction time, and recovery ability. Understanding these impacts is crucial for athletes and coaches seeking to enhance performance through more effective sleep strategies.

One of the key challenges combat sports athletes face is managing the effects of shift work and irregular event timings, which often conflict with typical training schedules. What are some strategies to mitigate these challenges, such as adjusting sleep schedules in advance? And what are the implications of jet lag for athletes traveling to major competitions?

While technology offers valuable tools for tracking sleep, there are potential drawbacks, including reliance on inaccurate data or the psychological effects of constant monitoring. By educating athletes and coaches on best practices for sleep, they can make informed adjustments to training regimens, ultimately enhancing overall performance.

Useful Terminology for this Episode

Key Terms & Acronyms

VO2 max: The maximum amount of oxygen a person can utilize during intense exercise, indicating cardiovascular fitness and endurance capacity.
Rapid Eye Movement (REM ): A sleep stage characterized by rapid eye movement, vivid dreaming, and heightened brain activity, essential for memory consolidation and emotional regulation.
Shift Work Disorder: A sleep disorder caused by irregular work schedules, such as night shi s, leading to disrupted sleep patterns and excessive sleepiness.
Obstructive Sleep Apnea (OSA): A sleep disorder where the airway becomes blocked during sleep, causing repeated interruptions in breathing and leading to poor sleep quality.
Parasomnias: A group of sleep disorders involving abnormal behaviors during sleep, such as sleepwalking, night terrors, or acting out dreams.
REM Behavior Disorder (RBD): A parasomnia in which the normal muscle paralysis during REM sleep is absent, causing individuals to act out vivid dreams, o en violently.
Insomnia: A sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early, resulting in poor sleep quality and daytime impairment.
Circadian Rhythm: The 24-hour internal biological clock that regulates sleep-wake cycles, hormone release, and other bodily functions, influenced by external factors like light.
Chronotypes: An individual’s natural preference for sleeping and waking times, o en referred to as being a “morning person” or “night owl.”

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#556: Can We Restore the Gut Microbiome Through Dietary Changes? – Anissa Armet, PhD