• Gut Health
  • Heart Health
    • Heart Health

      The stats tell it all: The number one cause of death in the United States is heart disease. That’s right, more than any other disease – even cancer (a close second) – heart disease is the most likely to kill you. The United States is currently facing a “diabesity” epidemic, or a substantial increase in the prevalence of metabolic syndrome leading to diabetes and obesity, all serious risk factors for heart disease.

      According to the American Heart Association, every 34 seconds someone in the US dies of a heart attack. By the time you finish reading this paragraph, another person will have lost their life. Sadly, many people do not even know they have heart disease until they experience a heart attack. These facts alone make Heart Health a critical topic to understand.

  • Skin Health
    • Skin Health

      The gut-skin connection is very significant. Inflammatory processes present in the gut may manifest on the skin. Toxins are expelled with sweat, and can cause the skin to react. Like the inside of the digestive tract, the skin is covered in microbes which can be neutral, protective or pathogenic. Skin reaction may reflect what is going on inside the body. Therefore treating skin conditions only from the outside will often be ineffective and lead to other chronic issues.

  • Brain Health
    • Brain Health

      The gut-brain connection occurs in two directions—from the brain to the gut, and from the gut to the brain. When a person has a “gut feeling,” or an emotional upset causes a stomachache or loss of appetite, they experience examples of the first, most familiar direction. When the gut is out of balance, inflammation results leading to a condition commonly known as leaky gut. A leaky gut will allow undigested food particles and toxins to enter into the bloodstream. Some may cross into the brain, setting the stage for diseases like Alzheimers and dementia. Recognizing the underlying contributing factors that created the gut imbalance in the first place is the first step to achieving optimal brain function .

  • Diet & Health
    • Diet & Health

      Healthy pH levels, whether in the colon or systemic, are found when you eat a high-fiber diet, high in vegetables and fruits, healthy proteins, and healthy fats. Complement this with foods and supplements high in beneficial bacteria, omega-3 fatty acids, and digestive enzymes, and you will be supporting optimal health (which begins in the digestive system).

  • About Brenda
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    • Pet Health

      Our dog’s health is precious! They provide us with unconditional love and companionship. A daily probiotic formula is a great way to ensure good health. Make sure you choose one that delivers the recommended potency level and strain count. There is nothing quite like a healthy and happy dog. Happy Dog. Happy Life!

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Dieters Who Connect Socially Lose More Weight

Filed in Diet, Weight Loss | Posted by Brenda Watson on 02/27/2015

There is something about social connection that enhances our ability to stick with a new habit or practice. The feeling of “we’re in this together” seems to encourage success within a group setting. In a recent study published in the Journal of the Royal Society Interface, researchers found that online dieters who were well connected and participated in an online dieting program were most likely to lose weight when compared to those who participated less.

“Our findings suggest that people can do very well at losing weight with minimal professional help when they become centrally connected to others on the same weight loss journey,” noted Bonnie Spring, PhD.

The researchers found that users who did not connect to others lost about five percent of their body weight over the course of six months while those who were somewhat connected lost almost seven percent and those who were most connected lost over eight percent of their weight.

That’s good news for our Skinny Gut Forum. If you are following the Skinny Gut Diet (or want to be!), the Skinny Gut Forum is a place where you can interact with me and others to get support and encouragement.

Or, why not start a support group of your own? Maybe you have a few friends who want to try the diet. You could create a Facebook group to check in and encourage each other while sharing tips about how to be successful. Clinical studies have found that regular tracking of progress helps people to lose more weight. Report your weekly weight and inches lost in your group to help keep you on track.

Tune in to Skinny Gut, Vibrant You on Public Television in March!

Filed in The Skinny Gut Diet | Posted by Brenda Watson on 02/25/2015

If you’ve ever struggled to lose weight or improve your health, I want to let you in on a secret: until now, you have probably been taking the wrong approach. Be sure to watch my Skinny Gut, Vibrant You special on public television throughout the month, and I will show you how to get back on track!

The truth is, you are not entirely responsible for your weight gain or poor health. There is actually a missing piece to the puzzle, and it has to do with the trillions of bacteria inside your gut and whether they are in balance or out of balance. In fact, they are the underlying reason why you still have a hard time losing weight and staying healthy.

In Skinny Gut, Vibrant You I reveal the science behind your inner weight loss secret and provide surprisingly simple ways to help you lose weight and achieve vibrant health. You will learn how to address your internal gut balance so you can finally reach your weight loss goal—plus enjoy the side benefits of fewer digestive problems, a stronger immune system, and even a better mood!

Click here to find out when it will be airing locally, and be sure to tune in to Skinny Gut, Vibrant You all through March on your public television station.

Early Menopause and Early Menstruation—Possible Causes

Filed in Environmental Toxins, Menopause, Sugar, Teens | Posted by Brenda Watson on 02/23/2015

The average age of a girl’s first menstruation has been decreasing in recent years. While there are a number of potentiation causes, consumption of the contributing of sugary drinks is the topic of a recent study published in the journal Human Reproduction. Researchers followed over 5,500 girls aged nine to 14 years and found that those who drank more than 1.5 servings of sugary drinks per day had their first period 2.7 months earlier, on average, than those who consumed two or fewer drinks per week.

“Our findings suggest that frequent consumption of sugar sweetened beverages may be associated with earlier menarche [onset of menstruation],” noted the authors. “A one-year decrease in age at menarche is estimated to increase the risk of breast cancer by five percent … thus, a 2.7-month decrease in age at menarche likely has a modest impact on breast cancer risk.”

In another study published in the Public Library of Science ONE journal that included over 1,400 women aged, on average, 61, researchers found that those women who were exposed to high levels of chemicals found in everyday household and personal care items experienced menopause two to four years earlier than those women with lower levels of these chemicals.

“Chemicals linked to earlier menopause may lead to an early decline in ovarian function, and our results suggest we as a society should be concerned,” noted Amber Cooper, lead researcher. “Many of these chemical exposures are beyond our control because they are in the soil, water, and air, but we can educate ourselves about our day-to-day chemical exposures and become more aware of the plastics and other household products we use.”

The researchers tested the women’s blood and urine for 111 chemicals from the following categories: dioxins/furans, phthalates, phytoestrogens, polychlorinated biphenyls (PCBs), phenols, organophosphate pesticides, surfactants, and polycyclic aromatic hydrocarbons.

Both of these studies are cause for concern. Although they do not prove causation, they suggest that reducing sugar intake in young girls, and reducing chemical exposure in women is a priority.

Probiotics for Potential Blood Sugar Control

Filed in Diabetes, Human Microbiome, Probiotics & Gut Flora | Posted by Brenda Watson on 02/20/2015

Scientists are hard at work researching the effects of probiotics and prebiotics on metabolic abnormalities such as those seen in people with diabetes and related conditions. A recent study published in the journal Diabetes highlights the effects of a Lactobacillus probiotic on blood sugar levels. The researchers engineered the Lactobacillus strain to secrete glucagon-like peptide 1 (GLP-1). Glucagon-like peptide-1 is normally produced in the small intestine and stimulates insulin release to lower blood glucose levels.

People with diabetes are either unable to produce enough insulin (type 1 diabetes) or the body’s cells do not respond properly to insulin (insulin resistance) due to an overabundance of insulin produced in response to continually high blood sugar levels (type 2 diabetes).

In an animal model, the GLP-1–producing probiotic induced the conversion of intestinal lining cells so that they would produce insulin, much like beta cells found in the pancreas. “It’s moving the center of glucose control from the pancreas to the upper intestine,” noted John March, PhDlead researcher. The probiotic reduced blood sugar levels in diabetic rats by up to 30 percent.

This proof-of-concept study will need to be followed up with more study to determine dosage, and later in humans to determine efficacy, but it shows promise that we might soon be able to better control blood glucose levels by targeting the site of glucose absorption.

Some evidence in humans does exist, however. For example, a recent human study published in the British Journal of Nutrition found that people who ate a high-fat, high-carbohydrate diet and also drank a probiotic fermented milk experienced less insulin resistance than those individuals who did not drink the probiotic milk.

Weight Gain After Microbiota Transplant

Filed in Human Microbiome, Obesity | Posted by lsmith on 02/18/2015

Fecal microbiota transplantation (FMT) involves the transfer of fecal material from a healthy donor to the digestive tract of an ill recipient (most commonly, someone with refractory, or difficult to manage, C. difficile diarrhea). Transplanting the gut microbiota from a healthy individual to someone with C. diff has resulted in an impressive 90+ percent cure rate of the disease. Brenda and I have blogged about this topic a few times.

In a recent paper published in the journal Open Forum Infectious Diseases, Neha Alang, MD, and Colleen Kelly, MD report weight gain in a patient who received FMT from a donor who also gained weight shortly after the donation took place, suggesting that the microbes themselves may be to blame for the weight gain.1

“We’re questioning whether there was something in the fecal transplant, whether some of those ‘good’ bacteria we transferred may have had an impact on her metabolism in a negative way,” noted Kelly.

The patient was a 32-year-old healthy, normal weight female who had been unsuccessfully treated for C. diff infection on multiple occasions. Upon discussion of FMT with her physician, she requested that her 16-year-old daughter be the donor. At the time, her daughter’s weight was normal (~140 pounds), but later increased to 170 pounds. The patient improved after the transplant and did not experience a relapse of C. diff.

Sixteen months later, however, the patient had gained 34 pounds and had become obese. She was unable to lose the weight despite dietary and exercise practices. She continued to gain weight—twenty months later she weighed 177 pounds and had developed constipation and indigestion.

The physicians suggest that, due to her previous history of never being obese and the weight gain that had also occurred in her daughter, the obesity may be a consequence, at least in part, of the bacteria transferred via the fecal microbiota transplantation. Animal studies support the hypothesis that an obese microbiota can be transferred and that it can induce obesity in the recipient.2

Unfortunately, there is no baseline stool evaluation to determine what the before and after microbiomes looked like. Fortunately for us, it is possible to evaluate the microbiome of our stool using an affordable test ($89) from UBiome.

As a result of this case study, the physicians have altered their FMT practice policy to require FMT donors be non-obese. This study highlights the importance of rigorous donor selection, and may discourage FMT recipients from choosing family members as donors. This study is yet one more indication that our microbes are truly in control of our health. Or, on the flipside, perhaps one day we will treat bulimia and anorexia with fecal microbiota transplants.


  1. Alang N and Kelly CR, “Weight gain after fecal microbiota transplantation.” Open Forum Infect Dis. Winter 2015 2(1): doi: 10.1093/ofid/ofv004.
  2. Ridaura VK, Faith JJ, Rey FE, et al., “Gut microbiota from twins discordant for obesity modulate metabolism in mice.” Science. 2013 Sep 6;341(6150):1241214.


Ancestral Microbiome May Hold Key to Modern Health

Filed in Human Microbiome | Posted by Brenda Watson on 02/16/2015

Although scientists are hard at work studying the human gut microbiome, the complexity of the task is such that we still know very little about the trillions of microbes that live in and on us—and on whom we are intricately dependent. In a recent article published in the Journal of Human Evolution, researchers suggest that by studying the gut microbiome of our ancestors we can more completely understand the nature of our own health.

“We have little information about the ancestral state of our microbiome, and we therefore lack a foundation for characterizing this change,” they note. “The process of industrialization has dramatically reduced our direct interaction with natural environments and fundamentally altered our relationship with food and food production.”

The researchers question whether humans are in “mutualistic symbiosis” with our microbes, or whether the diseases of civilization—heart disease, obesity, type 2 diabetes, asthma, allergies, and osteoporosis, for example—“are out of ecological balance and teetering on dysbiosis?” Indeed. They suggest studying mummified remains in a time-series approach linked to major moments in human development and innovation.

“Although reconstructing the ancestral microbiome by studying our ancestors directly is not without challenges, this approach provides a more direct picture of human-microbe coevolution.”

The more we know about our gut microbes and how they evolved, the better we will understand the current state of our health. I look forward to more studies that help us to understand how our gut microbes evolved—and how that shift has affected our health over time.

Micronutrient Intakes Low in Obese Adults

Filed in Diet, Obesity | Posted by Brenda Watson on 02/11/2015

Paradoxically, people who are obese have a low intake of essential micronutrients despite having an abundance of stored energy (in the form of fat), according to a recent study published in the Journal of the American College of Nutrition. While this population may be eating more food, the foods they are eating more of are nutrient-poor, energy-dense foods (high-calories, low-nutrients), which may help to explain the paradox.

Using data from the National Health and Nutrition Examination Survey (NHANES), they found that, although the majority of people in the United States lack adequate nutrient intake, overweight and obese adults have about 5 to 12 percent lower intakes of micronutrients than healthy weight people.

“The NHANES data show that a high percent of the population have problems meeting recommended nutrient intake for vitamins A, C, D, and E, and magnesium and calcium,” noted Victor Fulgoni, PhD, one of the researchers.

Overall, dietary supplement users had higher overall nutrient intakes and lower prevalence of micronutrient inadequacy, suggesting that dietary supplements may help with filling the nutrient gaps, the researchers stated.

This is not the first study to find nutrient inadequacies in obese people. In 2005, a study published in the Canadian Journal of Dietetic Practice and Research found that obese children were more likely to not be getting enough vitamins E and D, or enough magnesium and calcium, despite eating more calories, when compared to healthy weight children. If you are overweight or obese, a multivitamin/mineral formula can help you be sure that you are getting the nutrition you need.

Nutrition Labels Too Confusing

Filed in Diet | Posted by Brenda Watson on 02/09/2015

Have you ever glanced at the Nutrition Facts label on packaged foods and been confused about what you should be looking for? Do you find it difficult to figure out how much sugar is natural or added in the product you purchased? Does the percent Daily Value total trip you up? Do you know the difference between polyunsaturated fat and monounsaturated fat? (Okay, if you are an avid reader of my blog, you probably do, but you are way ahead of most people.) The fact is the Nutrition Facts label required on all packaged foods is confusing. And I’m not the only one who thinks so.

A recent study published in the Annals of the New York Academy of Sciences journal compared four labeling systems and found that the Nutrition Facts label was the least useable of the four. The label took more time to understand and led to nutrition choices that were no different than those chosen randomly. Of all four labels, the NuVal Nutritional Scoring System was the most useable. NuVal scores food on a scale of 1 to 100. The higher the score, the better the nutrition. Simple as that.

“Food shoppers typically have a limited amount of time to make each food choice, and they find the Nutrition Facts labels to be confusing and difficult to use,” noted Peter Helfer, lead researcher. “One product might be low in fat, bur high in sugar, while another product may be just the opposite. Nutrition Facts labels can highlight nutrition conflicts, but fail to resolve them. Even educated and motivated shoppers have difficulty picking out the most nutritious product with these labels.”

I am hopeful that this study will help influence the Food and Drug Administration, who are currently working on updating the current label. They have already proposed some changes, including adding an “added sugar” category, but even with the proposed changes, the label is still confusing to many.

Mother’s Prenatal Stress Affects Infant’s Gut Bacteria

Filed in General, Human Microbiome, Infancy, Pregnant women, Probiotics & Gut Flora, Stress | Posted by lsmith on 02/04/2015

A number of studies have linked stress during pregnancy to premature birth and low birth weight, eczema, asthma, skin condition, and general illness as well as anxiety, attention-deficit hyperactivity disorder (ADHD) and impaired cognitive and psychomotor development.1 The reasons for these associations is not completely understood. Some researchers believe that gut microbes play a role.

Intestinal microbes affect the development of an infant’s immune system, development of the gastrointestinal tract, and hormone function. Infants receive their gut microbes largely from their mother—especially if they are delivered vaginally and breastfed—and to a smaller extent from their environment. Compromised development of a healthy balance of gut bacteria during infancy can have long-lasting negative health effects.

In a recent study published in the journal Psychoneuroendocrinology, researchers found that women who experience stress during pregnancy are more likely to have babies with an imbalance of gut bacteria and worse gastrointestinal problems and allergic reactions when compared to women with less prenatal stress.1

Fifty-one mother-infant pairs were involved in the study. Stress levels during pregnancy along with salivary cortisol levels were measured. Cortisol, known as the stress hormone, is secreted under conditions of stress and so is a biological marker of stress. Those women with either high stress levels as measured by questionnaires or high cortisol levels were more likely to deliver babies with greater gut bacterial imbalance.

Fecal samples were collected up to five times beginning at seven days after birth up to four months after birth. Mothers with high stress and high cortisol levels had babies with higher amounts of Proteobacteria, which is comprised of a number of pathogenic species, and lower amounts of lactic acid bacteria (a group including the beneficial Lactobacillus) and Actinobacteria (a group including the beneficial Bifidobacterium). These children also experienced greater gastrointestinal symptoms and allergic reactions. Even breastfeeding, which is known to help promote the growth of beneficial bacteria in the gut due to its prebiotic content, was not enough to protect from the negative effects of stress.

“We think that our results point towards a possible mechanism for health problems in children of mothers who experience stress during pregnancy,” noted Carolina de Weerth, lead researcher. “Giving other bacteria would probably benefit these children’s development.”

The researchers suggest that cortisol may be affecting gut microbes in three main ways. First, cortisol may be interfering with bile production which can have an effect on gut bacteria. Second, cortisol may cross the placenta and increase fetal cortisol levels, which might affect the development of the gastrointestinal tract and impact gut bacteria. Third, cortisol may be transferred to the infant from breast milk. Cortisol is not the only mechanism, however, since prenatally stressed women without elevated cortisol also had babies with gut imbalance. The researchers suggest that the effects of stress on the endocrine and immune systems might be to blame. These mechanisms require further study.

Indeed, this study points to the need for a diet high in plant-based foods that feed the beneficial bacteria in the gut, supplementation with pre- and probiotics, and stress-reduction therapies such as meditation during pregnancy. Lactobacillus and Bifidobacterium bacteria are sensitive to environmental disturbances, and yet are well known to be crucial to the development of a healthy gut microbiota in children. Replenishing this population of bacteria—and preventing its depletion—during pregnancy, infancy, and beyond is crucial.


  1. Zijlmans MAC, Korpela K, Riksen-Walraven JM, et al., “Maternal Prenatal Stress and Infant Intestinal Microbiota.” Psyconeuroendocrinol. 2015;19 Jan: online ahead of print.

Join Me in 7 Days for The Healthy Gut Summit!

Filed in Diet, The Skinny Gut Diet, Weight Loss | Posted by Brenda Watson on 02/02/2015

Are you ready to learn how just a few simple changes can help you restore balance to your gut and enjoy a healthier mind and body? I am thrilled to be presenting at The Healthy Gut Summit online event February 9–16, and I hope you will join me to find out more.

Register Today for FREE!

The Healthy Gut Summit will provide critical information to help you understand how your everyday environment affects your unique gut microbiome and can lead to:

  • Weight loss/gain
  • Adrenal fatigue
  • Gluten-related disorders
  • Autoimmune diseases
  • Systemic toxicity
  • Diabetes
  • Food allergies
  • Hormone imbalances
  • Leaky gut, IBS & heartburn
  • Mental illness

Join me and more than two dozen digestive health thought leaders as we share fascinating new insights about how gut health impacts our most basic physiological processes—including how we think and behave. Participate in one-on-one interviews and receive practical advice on how to live healthier from the inside out.

Ladies, guys—whether you have trouble with poor digestion, weight gain or other health challenges, or you simply want to maintain optimal digestion and wellness, everyone can benefit from The Healthy Gut Summit. I hope to see you there!