The No.1 Poo & Gut Scientist: If Your Poo Looks Like This Go To A Doctor! Dr Will Bulsiewicz

Name: The No.1 Poo & Gut Scientist: If Your Poo Looks Like This Go To A Doctor! Dr Will Bulsiewicz
Uploaded: 2024-01-01T08:00:26.000Z
Duration: 4 h 8 min 15 s

The Importance of Gut Health

In this section, Dr. Will Gtz discusses the importance of gut health and its impact on overall well-being.

Gut Microbes and Health

Gut microbes play a critical role in controlling mental health, including depression.

The gut is responsible for producing 95% of the happy hormone.

A healthy gut microbiome improves cognition, memory, and energy levels.

Diet and Gut Health

Eating a diet that empowers gut microbes leads to weight loss and reduces the risk of heart disease and cancer.

Alcohol consumption can damage the microbiome but making healthier choices can help restore it within 24 hours.

Achieving Weight Goals with a Healthy Diet

Dr. Will Gtz explains how it is possible to achieve weight goals without dietary restrictions by following a specific diet.

Unlimited Eating with Weight Goals

It is possible to eat as much as desired without restriction while still achieving weight goals.

Following a specific diet plan allows for unlimited eating while promoting weight loss.

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The Importance of Gut Health in Today's World

Dr. Will Gtz emphasizes the significance of maintaining a healthy gut microbiome in today's world.

Epidemic of Gut Health Issues

We are currently living through an epidemic of gut health issues.

A healthy gut microbiome is essential for overall well-being and achieving optimal health.

Dr. Will Gtz's Background and Expertise

Dr. Will Gtz shares his academic and professional background in the field of gut health.

Academic and Professional Journey

Graduated from Vanderbilt University with a chemistry degree.

Attended Georgetown, one of the top medical schools in the country.

Spent three years at Northwestern as an Internal Medicine resident, receiving the highest award.

Chief medical resident at Northwestern.

Trained as both a gastroenterologist and neurologist, focusing on clinical research.

The Rise of Gut Microbiome Research

Dr. Will Gtz discusses the increasing focus on gut microbiome research in recent years.

Awareness of Gut Microbiome

The conversation around the gut microbiome has gained significant attention since 2006/2007.

Previously, there was limited awareness about its importance in overall health.

Misconceptions About Gut Health

Dr. Will Gtz addresses common misconceptions people have regarding their gut health.

Connecting Symptoms to Gut Health

Many individuals experience bloating, gut pains, and dissatisfaction with their appearance without understanding the underlying cause.

These symptoms often connect back to the state of their gut microbiome.

Understanding Gut Microbes

Dr. Will Gtz explains what gut microbes are and their significance in our bodies.

Definition of Gut Microbes

Gut microbes refer to microorganisms that reside within our bodies, particularly in our colon (large intestine).

There are approximately 38 trillion microbes in our gut, mostly bacteria.

These notes provide a comprehensive overview of the key points discussed in the transcript, organized into meaningful sections. The timestamps are used to link each section to the corresponding part of the video for easy reference during study or review.

New Section

This section discusses the importance of the microbiome and its role in human health.

The Microbiome and Co-evolution

The water breaking during birth exposes the baby to microbes, which are present in all living organisms.

Passing through the birth canal further exposes the baby to these microbes, establishing a lifelong partnership.

Humans have co-evolved with microbes for over a billion years, and our immune system is a product of this evolution.

Our microbiome plays a crucial role in digestion, metabolism, immune system training, mood regulation, brain health, and hormone balance.

New Section

This section explores how our microbiomes are unique and can differ even between identical twins.

Individuality of Microbiomes

Despite sharing 99.99% of our genetic code with others, our microbiomes can be completely different.

Even identical twins may have only about 25% shared microbial composition.

Factors such as diet can influence the composition of an individual's microbiome.

New Section

This section discusses the link between gut microbiome and various diseases.

Gut Microbiome and Disease

Many gastrointestinal conditions like irritable bowel syndrome (IBS), Crohn's disease, ulcerative colitis, celiac disease, and acid reflux are associated with gut microbiome issues.

Medical history often reveals a pattern of conditions linked to damage to the gut microbiome.

Please note that due to limitations in access to video content or timestamps provided in the transcript, some sections may not have been included.

Gut Microbiome and Health

In this section, the speaker discusses the relationship between gut microbiome and various health issues, as well as the role of the immune system in the gut.

Gut Microbiome and Health

The gut microbiome is associated with cognitive issues, mood issues, and other health problems.

The walls of the intestine house 70% of the immune system.

The gut acts as a barrier between our body and the outside world.

When the gut barrier breaks down, substances from inside the intestines can enter the body, leading to chronic inflammation.

The microbes in our gut play a crucial role in repairing and maintaining a strong gut barrier.

Importance of Gut Microbes

This section highlights the importance of gut microbes in maintaining a healthy gut barrier.

Role of Gut Microbes

Gut microbes help repair and regenerate the gut barrier every three to four days.

These microbes replicate every 20 minutes, allowing for rapid changes in microbial populations within our intestines.

Food choices have a significant impact on our gut microbiome due to their ability to influence microbial growth and diversity.

Food as Medicine

This section emphasizes that food plays a crucial role in our overall health and should be considered as medicine.

Food Choices Matter

On average, we consume approximately 36,300 kilograms of food during our lifetime.

Food has a more substantial impact on our physiological health than medication.

A study showed that dietary choices can significantly alter microbial populations within just five days.

Impact of Diet on Gut Microbes

This section discusses a study that demonstrates how diet affects microbial populations in humans.

Study on Plant-Based vs. Animal-Based Diets

A study compared the effects of a 100% plant-based diet and a 100% animal-based diet on gut microbes.

Within five days, significant changes in microbial populations were observed based on dietary choices.

The transcript provided does not contain enough information to create additional sections.

New Section

In this section, the speaker discusses the impact of food on the gut microbiome and how different food choices can affect specific families of microbes.

Food Choices and Microbes

The microbes in our gut are alive and need nutrition to thrive.

These microbes choose to live inside our colon because they get access to nutrition from the food we consume.

The choices we make in our diet impact which microbes get to eat and thrive.

Consuming a variety of plants is key to lifting up and supporting a healthy gut microbiome.

Eating 30 different plants per week is considered beneficial for microbial diversity.

Fruits, vegetables, whole grains, seeds, nuts, and legumes all contribute to a healthy gut microbiome.

New Section

The speaker emphasizes the importance of improving dietary quality by consuming a variety of plants to support a healthy gut microbiome.

Improving Dietary Quality

Eating a variety of plants is essential for lifting up the microbes in our gut.

Research supports that consuming diverse plant-based foods improves microbial diversity in the gut.

Aim for at least 30 different plants per week for optimal benefits.

It's important to start with foods that you enjoy and set realistic goals when increasing plant diversity in your diet.

New Section

The speaker discusses the average number of plants consumed by individuals in Western countries and highlights the importance of gradually increasing plant diversity in one's diet.

Average Plant Consumption

In studies such as the American Gut Project, it was found that the average person consumes around 10 to 15 different plants per week.

Only a minority of people were able to reach or exceed 30 different plants per week.

Gradually increasing plant consumption from a lower number, such as 10, to 15 can be a realistic and sustainable goal.

Increasing plant diversity in the diet is an ongoing process that requires motivation and awareness.

New Section

The speaker shares personal experiences regarding gut microbiome diversity and emphasizes the importance of making choices that support microbial health.

Personal Experience and Motivation

The speaker's partner consumes a diverse range of foods, including fermented foods, leading to a more diverse gut microbiome.

In contrast, the speaker had a narrower gut microbiome due to limited food choices.

It is important to find motivation to push oneself towards increasing plant diversity in the diet.

Understanding the connection between nutrition and gut microbes can be empowering and motivating for making healthier food choices.

New Section

The speaker discusses the benefits of consuming fermented foods for improving gut microbiome diversity.

Fermented Foods and Gut Microbiome

Adding fermented foods to the diet can increase microbial diversity within the gut.

A study conducted at Stanford University showed that adding fermented foods to individuals who previously did not consume them resulted in increased gut microbiome diversity.

Fermented foods include items like kimchi, sauerkraut, kefir, yogurt, and kombucha.

Fermentation involves beneficial bacteria or yeast breaking down sugars or carbohydrates in food.

New Section

The speaker explains how even fruits like apples have their own microbiomes and highlights the role of microbes in helping plants grow.

Microbiomes in Fruits

Apples have approximately 100 million microbes associated with them when consumed.

These microbes play a role in helping apples grow from flowers to fruit.

This highlights that all life on Earth has its own microbiome, including plants and fruits.

The presence of microbes in our food further emphasizes the importance of understanding the impact of nutrition on our gut microbiome.

New Section

This section discusses the process of fermentation and how it transforms food, creating probiotics, prebiotics, and postbiotics.

Fermentation: Shaping the Cycle of Life

Fermentation is a natural process where microbes transform food to prevent spoilage.

By controlling fermentation, we can shape and empower certain microbes to protect and transform food.

Sauerkraut is an example of fermented food that can be easily made by chopping cabbage, packing it in a jar with a saltwater brine, and allowing it to ferment for a week.

Fermented foods like sauerkraut are different from commercially canned versions as they have a tart, bitter, and acidic taste.

New Section

This section explains the concept of probiotics, prebiotics, and postbiotics in relation to fermented foods.

Probiotics, Prebiotics, and Postbiotics

Fermentation creates probiotics (microbes) that are beneficial for our health.

The transformed food becomes high in microbes or probiotics.

Prebiotics are the parts of our food that feed these microbes inside us.

Postbiotics are compounds produced by the microbes during fermentation that can have beneficial effects on our body.

Sauerkraut contains all three biotic components: probiotics (microbes), prebiotics (food for microbes), and postbiotics (beneficial compounds).

New Section

This section discusses the traditional method of making pickles using fermentation.

Traditional Pickles

Pickles were traditionally made by allowing the naturally occurring surface microbes on cucumbers to do their job during fermentation.

Cucumbers were not skinned before being placed in a saltwater solution with dill, garlic, and black pepper.

After a couple of days, the cucumbers would transform into pickles without the need for vinegar.

New Section

This section clarifies the definitions of prebiotics, probiotics, and postbiotics.

Clarifying Prebiotics, Probiotics, and Postbiotics

Prebiotics are considered food for microbes but must have beneficial effects on humans to be classified as such.

Probiotics are live bacteria or yeasts that have been proven to be beneficial through clinical studies.

Postbiotics are compounds produced by live microbes that have various healing effects throughout the body.

Short-chain fatty acids are an example of postbiotic compounds produced by consuming fiber or resistant starches.

New Section

This section highlights the importance of postbiotic compounds in maintaining a healthy gut microbiome.

The Role of Postbiotics

Postbiotic compounds, such as short-chain fatty acids like butyrate and propionate, play a crucial role in building and protecting the gut barrier.

These compounds can directly affect the immune system, metabolism, and even cross the blood-brain barrier to influence brain function.

Fiber consumption is beneficial because it allows microbes to produce short-chain fatty acids through fermentation.

New Section

This section explores the relationship between metabolism and fiber consumption.

Metabolism and Fiber Consumption

Metabolism refers to how our bodies process food. It is often associated with processing speed.

Fiber consumption is beneficial because it allows microbes to produce short-chain fatty acids through fermentation.

Short-chain fatty acids released during fermentation contribute to a healthy metabolism and overall well-being.

Predicting Blood Sugar and Gut Microbiome

In this section, the speaker discusses the relationship between gut microbiome and blood sugar response. They mention a research study called "Predict One" that explores this connection. The gut microbiome is found to play a critical role in both blood sugar and blood fat responses. Short chain fatty acids are highlighted as key factors in activating certain receptors and cells that improve insulin sensitivity, reduce fat storage, and enhance fat burning.

Gut Microbiome's Role in Metabolism

The gut microbiome plays an essential role in regulating various measures of metabolism such as blood sugar response, blood fat levels, and visceral fat.

Short chain fatty acids have the ability to activate receptors and cells that improve insulin sensitivity, reduce fat storage, and enhance fat burning.

Gut microbes are connected to regulating these metabolic measures through short chain fatty acids.

The Importance of Poop

This section emphasizes the significance of examining one's poop for insights into gut health. The speaker mentions a study called "Blue Poo" where participants were fed blue muffins with food dye to track their gut transit time. Gut transit time refers to the duration it takes for food to pass through the digestive system.

Understanding Gut Transit Time

Gut transit time is a personal measure of digestive system health.

Blue dye was used in the study to determine gut transit time by tracking when it appeared in participants' stool after consuming blue muffins.

Normal gut transit time ranges from 24 to 48 hours after eating the muffins.

Different groups with varying gut microbiomes were identified based on their gut transit times.

High fiber consumers showed normal gut transit times, while low fiber consumers had slower transit times.

Fiber has properties that can help normalize stool consistency for both diarrhea and constipation.

Ideally, a person should have a gut transit time of about 24 hours or less.

Assessing Gut Health Through Poop

This section further explores the connection between poop and gut health. The speaker explains that while a longer gut transit time may not necessarily indicate poor health, it is a simple and accessible measure to assess at home.

Evaluating Gut Health

Gut transit time provides insights into gut microbiome diversity and associations with dietary habits.

High fiber consumers tend to have normal gut transit times, indicating healthier gut microbiomes.

Aiming for daily bowel movements is generally considered ideal, with a gut transit time of around 24 hours or less.

Monitoring poop consistency and frequency can be an easy way to assess basic gut health.

Timestamps are provided in the format for each bullet point.

The Challenge of Increasing Fiber Consumption

In this section, the speaker discusses the challenges people face when trying to increase their fiber consumption and how it relates to gut microbes.

Increasing Fiber Intake

Many people struggle with increasing fiber intake due to discomfort and feeling unwell when they consume too much fiber too quickly.

Our gut microbes are responsible for digesting fiber since we lack the enzymes to break it down ourselves.

If a person has a damaged microbiome and rarely consumes fiber, their gut microbes may not be efficient at digesting it.

Gradually increasing fiber intake over weeks or months allows the gut microbes to adjust and improve digestion.

Fecal Transplants as a Solution?

This section explores the concept of fecal transplants as a potential solution for improving gut health.

Fecal Transplants

Fecal transplants have been used successfully in treating infections like C. diff by transferring healthy microbiota from donors.

However, studies on fecal transplants for conditions like ulcerative colitis have not shown consistent success.

Some studies suggest that specific donors may be more effective in treating certain diseases, indicating the need for further research.

The process of fecal transplants can be done through colonoscopy or by drying out stool and encapsulating it.

New Technology for Fecal Transplants

This section discusses advancements in technology that offer alternative methods for administering fecal transplants.

Alternative Methods

Colonoscopy has traditionally been used to administer fecal transplants, but new technology allows stool samples to be dried out and put into capsules.

Taking capsules filled with dried stool is an alternative option that eliminates the need for invasive procedures.

The technology is still evolving, and further research is needed to identify proper donors and conduct clinical trials.

The Future of Fecal Transplants

This section explores the potential future of fecal transplants as a form of probiotic treatment.

Reconstituting a Healthy Microbiome

Fecal transplants have the potential to reconstitute a healthy microbiome by introducing diverse microbial communities.

Unlike traditional probiotics that consist of single strains, fecal transplants offer a broader range of beneficial microbes.

Identifying proper donors and conducting clinical trials are crucial steps in realizing the full potential of fecal transplants.

Concerns about Microbial Extinction

This section discusses concerns regarding the decline in microbial diversity and the potential role of fecal transplants in preserving microbial species.

Microbial Extinction Event

Similar to the extinction event affecting animal species, there is concern about a decline in microbial diversity.

Westerners have approximately half the number of microbes compared to individuals living in more primitive environments.

Scientists are collecting stool samples from tribal populations to preserve potentially beneficial microbial species.

The idea of using these preserved samples to create super probiotics through fecal transplants is intriguing.

Poop Capsules as Supplements?

This section explores the possibility of poop capsules becoming a common form of supplementation in the future.

Poop Capsules as Supplements

With advancements in technology, it may become possible to take poop capsules daily as a form of supplementation.

Poop capsules could provide a range of beneficial microbes, offering an alternative approach to improving gut health.

Further research and clinical trials are necessary to fully understand the potential benefits and identify proper donors.

The transcript was provided in English, so the notes are also written in English.

The Value of Poop

In this section, the speaker discusses the potential value of poop and how it could become a valuable commodity in the future.

The Potential Value of Poop

Poop could become valuable if it gains popularity.

People with healthy poop may have an advantage.

The speaker's stock is rising due to their healthy poop.

Expensive prices may be associated with high-quality poop.

The Comeback of Poop

This section explores the idea that poop is making a comeback and could potentially become a form of currency in a post-AI world.

Poop as Currency

Poop is currently experiencing a resurgence in importance.

It is speculated that poop could become a form of currency in the future.

With limited activities in a post-AI world, poop trading might gain significance.

From Worthless to Powerful Treatment

Here, the speaker reflects on how something once considered worthless has now become an essential treatment administered by doctors.

Transformation of Perception

Previously considered worthless, poop has now gained recognition as a powerful treatment.

Doctors are using fecal transplants to treat previously incurable infections.

The transformation from waste to medical treatment is fascinating.

Changing Class System through Poop

This section delves into the possibility that the class system could be influenced by individuals' gut health and quality of their microbiome.

Impact on Class System

A hypothetical scenario is presented where people with superior gut health and high-quality poop are considered upper class.

Individuals with poor gut health and less beneficial microbiomes may be classified as lower class.

Gut health and microbiome quality might play a role in shaping social classes.

The Influence of Diet on Gut Microbes

This section explores the connection between diet, gut microbes, and the value of poop.

Diet and Gut Microbes

Less developed countries with limited resources often have diets based on whole grains and legumes.

These diets are beneficial for gut microbes due to their high fiber, resistant starches, and polyphenols content.

Legumes are particularly underrated as they provide prebiotics that support a healthy microbiome.

The Potential Future of Poop Trading

Here, the speaker discusses the potential future where poop trading becomes a significant activity.

Poop Trading in the Future

Speculation is made about individuals from developed countries traveling to less developed regions to obtain high-quality poop.

Similar to historical colonization, there might be conflicts over control of valuable resources like fossilized or prehistoric poop.

Extracting DNA from ancient feces could provide valuable insights for scientific research.

Mouse Studies on Fecal Transplants

This section focuses on studies conducted on mice using fecal transplants to understand the impact of gut microbiomes on various conditions.

Mouse Studies and Human Conditions

Mouse studies allow researchers to manipulate variables and observe the effects of fecal transplants.

Fecal transplants from humans to mice can transfer body types (obese vs. thin), diabetes, immune disorders, mood disorders, etc.

These studies highlight the central role of the microbiome in various human conditions.

Impact of Microbiome on Body Type and Metabolism

This section explains how transferring different microbiomes through fecal transplants can influence body type and metabolism in mice.

Microbiome Influence on Body Type

Identical human twins with different body types were studied.

Fecal transplants from the obese twin resulted in an obese phenotype in mice, even when fed the same food and calories.

The microbiome affects how the body processes calories, impacting weight gain or loss.

Fecal Transplants and Diabetes

This section discusses studies on fecal transplants and their impact on diabetes.

Fecal Transplants and Diabetes

Fecal transplants from individuals without diabetes to those with diabetes have shown improvements in blood sugar measures.

The microbiome plays a role in regulating glucose metabolism.

Mood Disorders and Fecal Transplants

This section explores studies on fecal transplants and their potential impact on mood disorders.

Fecal Transplants and Mood Disorders

Fecal transplants from individuals with anxiety, depression, or PTSD to mice can transfer the mood phenotype.

The microbiome may influence mental health conditions.

Complexity of Microbiome Studies

This section emphasizes that while mouse studies provide valuable insights, further research is needed to fully understand the complexities of the human microbiome.

Mouse Studies vs. Human Studies

Mouse studies offer controlled environments for studying the effects of fecal transplants.

Human studies are more complex due to various factors influencing health outcomes.

More research is required to translate findings from mouse studies into effective treatments for humans.

New Section

This section discusses the effects of short-chain fatty acids on the body, including metabolism, blood sugar, insulin sensitivity, and fat storage.

Effects of Short-Chain Fatty Acids (SCFAs) on the Body

SCFAs have effects throughout the entire body, including:

Affecting metabolism and blood sugar levels.

Influencing insulin sensitivity.

Impacting blood lipids after a meal.

Modulating fat storage processes.

New Section

This section challenges the notion of "calories in, calories out" as the sole determinant of weight loss and highlights the importance of dietary quality.

The Limitations of "Calories In, Calories Out"

Eating below the required amount of calories is not sufficient for weight loss.

Other factors come into play, such as how calories are processed by the body and thermogenesis (fat burning).

Dietary quality plays a crucial role in overall health and weight management.

New Section

This section explores how a healthier microbiome can affect calorie excretion and challenges the idea that calories are the only factor in weight loss.

The Role of Microbiome Health in Calorie Excretion

People with a healthier microbiome tend to excrete more calories.

Dietary quality is essential for maintaining a healthy microbiome and overall well-being.

Weight loss should not solely focus on calorie restriction but also consider dietary quality.

New Section

This section discusses the limitations of calorie restriction for sustainable weight loss and the negative consequences of rebound weight gain.

The Pitfalls of Calorie Restriction

Calorie restriction can lead to initial weight loss, but the body compensates by slowing down metabolism.

Eventually, weight loss plateaus, and appetite signals increase, leading to overeating.

Rebound weight gain often occurs, resulting in a less healthy state than before.

New Section

This section emphasizes the importance of consuming a high prebiotic diet for sustainable weight management and satiety.

Achieving Weight Goals with a High Prebiotic Diet

Eating a high prebiotic diet allows individuals to eat until they are full without restrictions while still achieving their weight goals.

A high prebiotic diet activates satiety signals, such as GLP1 (gut hormone), which naturally reduces calorie intake.

Ultra-processed diets hinder fullness signals and lead to overeating and metabolic imbalance.

New Section

This section discusses the potential risks and side effects of using medications like semaglutide (Ozempic) for weight loss.

Risks and Side Effects of Medications for Weight Loss

Medications like semaglutide (Ozempic) may have digestive symptoms as common side effects.

Long-term risks are not fully understood due to limited usage history.

Dependency on medication raises concerns about skipping steps in developing a healthy gut microbiome.

New Section

This section highlights the importance of addressing fiber deficiency and returning to a more traditional way of eating for optimal gut health.

Addressing Fiber Deficiency and Traditional Eating

Many countries, including the US and UK, have a significant fiber deficiency.

Returning to a more traditional way of eating, rich in fiber, can help activate natural satiety signals and regulate appetite.

Medications like semaglutide (Ozempic) may not be necessary for everyone's health but can be beneficial for those who need it.

The Importance of Fiber

In this section, the speaker discusses the deficiency in fiber intake among individuals and emphasizes the role of fiber in empowering gut microbes.

Deficiency in Fiber Intake

The average woman consumes only 15 grams of fiber per day, while she should be getting at least 25 grams.

The average man consumes 18 grams of fiber per day, whereas he should be getting 38 grams.

This significant deficiency in fiber intake has negative consequences for overall health.

Empowering Gut Microbes with Fiber

Fiber plays a crucial role in empowering gut microbes through the production of short-chain fatty acids.

Short-chain fatty acids released by gut microbes stimulate the release of gut hormones like Gop1 and peptide yy.

Increasing consumption of fiber-rich foods can have a profound impact on health outcomes.

Benefits of Consuming More Fiber

In this section, the speaker highlights the positive effects of consuming more fiber and references a study conducted by Professor Andrew Reynolds.

Study on Fiber Consumption

Professor Andrew Reynolds conducted a comprehensive study on the effects of increased fiber consumption.

The study revealed several benefits associated with higher fiber intake.

Positive Effects of Increased Fiber Consumption

Weight loss is observed when individuals consume more fiber.

Reduced risk of heart attack, heart disease-related mortality, stroke, diabetes diagnosis, and various types of cancer are linked to higher fiber intake.

Improved blood pressure control, blood sugar regulation, and cholesterol levels are also observed.

Choosing Diet over Drugs

In this section, the speaker questions why people opt for expensive drugs with potential side effects instead of making dietary changes to improve their health.

Opting for Drugs vs. Dietary Changes

Many individuals resort to expensive drugs without considering the potential risks and side effects.

The speaker believes that dietary changes can offer significant benefits without the drawbacks associated with medication.

Benefits of Dietary Changes

Increasing fiber intake through dietary changes can have healing effects throughout the body.

Choosing a healthier diet can lead to weight loss, improved overall health, and reduced risk of various diseases.

While some drugs may be necessary for certain medical conditions, many people take them for non-medical reasons, such as performance enhancement or vanity.

Early Intervention and Root Cause Approach

In this section, the speaker discusses the importance of early intervention and addressing the root cause of health issues rather than relying solely on medication.

Risk vs. Benefit Analysis

Doctors typically consider whether the benefits outweigh the risks when prescribing medication.

However, the speaker questions why healthcare focuses on waiting until a disease progresses instead of intervening earlier.

Addressing Root Causes

Instead of merely managing symptoms with drugs, addressing root causes can lead to better long-term outcomes.

Reversing conditions like Type 2 diabetes is possible by focusing on lifestyle changes and treating the underlying problem.

Sustainable Choices for Better Health

In this section, the speaker emphasizes making sustainable choices that contribute to better health outcomes rather than relying solely on discipline or willpower.

Path Forward

Making sustainable choices that align with personal preferences and make individuals feel great is crucial.

The goal is to improve health while enjoying life and feeling energized.

Reversibility of Diabetes

Type 2 diabetes is highly reversible through lifestyle changes rather than being dependent on medications indefinitely.

Taking medications when necessary but working on addressing root causes offers a more comprehensive approach to health.

The transcript provided does not include any information about the topic of "poop," so it has not been included in the summary.

The Importance of Poop Shape and Size

In this section, the speaker discusses the significance of poop shape and size in relation to overall health. They explain that 60% of stool weight is microbial in origin, making it a window into our microbiome. The speaker mentions studies conducted on poop and introduces the Bristol Stool Scale as a tool for assessing stool characteristics.

Understanding Poop Shapes and Sizes

Different shapes and sizes of poop can provide insights into our gut health.

Looking at your own poop can be a simple way to understand what's happening in your microbiome.

The Bristol Stool Scale was created based on a study conducted in the City of Bristol with over 2,000 participants.

The scale categorizes stools into different types, ranging from ideal (Bristol 4) to constipation (Bristol 1) or diarrhea (Bristol 6 and 7).

A large-scale study called the Big Pooh Review involved 142,000 participants across the UK, examining their stool forms and frequency.

Interpreting Stool Characteristics

Stool characteristics can indicate various conditions such as constipation or diarrhea.

One in five people in the UK experience constipation, while one in six have diarrhea.

Ideally, individuals should aim for stools that fall within the spectrum of types three, four, or five on the Bristol Stool Scale.

Type four stools are considered optimal as they are soft, formed like a sausage or torpedo.

Factors Influencing Stool Characteristics

Fiber intake and plant-based food consumption are associated with type four stools.

Consuming legumes, whole grains, fruits, and vegetables can contribute to achieving type four stools.

Achieving Optimal Stool Form

In this section, the speaker discusses how to achieve optimal stool form, specifically type four on the Bristol Stool Scale. They highlight findings from the Big Pooh Review study, which examined the relationship between diet and stool characteristics.

The Role of Fiber and Plant-Based Foods

The Big Pooh Review study found associations between fiber intake, plant-based food consumption, and type four stools.

Individuals who consumed more legumes, whole grains, fruits, and vegetables were more likely to have type four stools.

Increasing fiber intake, staying hydrated, and engaging in regular exercise can help improve stool form.

Conclusion

In this final section, the speaker concludes by summarizing the importance of poop shape and size as indicators of gut health. They emphasize that aiming for type four stools is ideal but note that types three and five are still considered healthy.

Key Takeaways

Poop shape and size provide insights into our gut microbiome.

The Bristol Stool Scale categorizes stools into different types based on their characteristics.

Type four stools (soft and formed like a sausage) are considered optimal.

Fiber intake and plant-based food consumption are associated with achieving type four stools.

Types three and five on the Bristol Stool Scale are also considered healthy.

Timestamps provided in square brackets indicate where each section starts in the transcript.

Understanding Poop Types and Colors

In this section, the speaker discusses the relationship between poop types and gut transit time, as well as the significance of different colors of poop.

Gut Transit Time and Poop Types

A higher consumption of animal products, which are higher in fat, is associated with a slower gut transit time.

People who consume more plant-based foods may experience looser or diarrhea-like stools.

Bristol 1 and Bristol 2 are indicative of constipation due to slow gut transit time.

Bristol 7 represents diarrhea due to fast gut transit time.

Short chain fatty acids act as lubricants for stool.

Colors of Poop

Bile, produced by the liver, gives poop its brown color.

White poop can indicate a blockage preventing bile from mixing with intestines.

Yellow poop may be caused by difficulties in digesting fat, such as pancreas issues.

Green poop can result from infectious causes like Giardia or excessive consumption of green smoothies.

Blueberries or consuming blue food coloring can lead to blue-colored poop.

Red Stool and Colon Cancer

Bright red blood in stool should not be ignored and warrants medical attention.

It could be caused by hemorrhoids, anal fissures, or polyps in the rectum.

Colon cancer is a significant concern if blood is present in the stool. The incidence of colon cancer has increased among younger individuals.

Timestamps have been used to link relevant sections.

The Role of Fiber in Protecting Against Cancer

In this section, the speaker discusses the association between fiber consumption and protection against colorectal cancer. Increasing fiber intake can significantly reduce the risk of developing cancer.

The Importance of Fiber in Preventing Colorectal Cancer

Consuming fiber plays a crucial role in protecting against colorectal cancer.

A study by Andrew Reynolds found a powerful association between fiber consumption and reducing the risk of colorectal cancer.

For every gram increase in fiber intake, there is a significant reduction in the risk of developing cancer.

The amount of fiber consumed is more important than simply whether or not one consumes fiber.

Understanding Stool Color and Indicators of Health

This section focuses on understanding stool color and its potential indicators for health conditions such as bleeding or gastrointestinal issues.

Differentiating Stool Colors and Their Causes

Red stool can also be caused by consuming beets, typically appearing 24 to 48 hours after consumption.

Black stool can result from benign causes like consuming bismuth (e.g., Pepto-Bismol), which can turn stool black.

However, black stool can also indicate a slow gastrointestinal bleed higher up in the intestines.

When blood is present, it will have a distinct smell compared to other causes of black stool.

Identifying Black Stool Indicative of Bleeding

This section delves deeper into black stool as an indicator of bleeding and provides insights on differentiating it from other causes.

Recognizing Black Stool as an Indicator of Bleeding

Black stool may indicate bleeding occurring higher up in the intestines with delayed transit time to the rectum.

Differentiating between black stool caused by bleeding and other factors can be done by considering the smell.

Blood in the stool will have a distinct, unpleasant odor compared to other causes like consuming Pepto-Bismol.

Conversation Cards and Vulnerability Levels

This section introduces conversation cards with different levels of vulnerability to facilitate meaningful connections and conversations.

Updated Conversation Cards with Varying Vulnerability Levels

The conversation cards have been updated with new questions and a twist on the back, featuring different levels of vulnerability.

Level one questions are more surface-level, while level three questions delve deeper into vulnerability for more meaningful connections.

The brand new version 2 of the conversation cards is available at Theonconversationcards.com.

Beware of Diet Culture and Choose Sustainable Habits

This section emphasizes the importance of avoiding diet fads and instead focusing on sustainable habits for better health.

Avoiding Diet Fads and Building Sustainable Habits

January is a favorite month for diet companies, leading to an influx of jargon and trends in diet culture.

It is crucial not to get caught up in these fads but rather listen to experts who promote sustainable habits.

Zoe, a personalized nutrition company, focuses on building sustainable daily habits tailored to individual needs.

Using code "ce50" provides a discount on Zoe kits for those interested in developing long-lasting habits.

Inheriting Gut Microbiome from Parents

This section explores the inheritance of gut microbiome from parents and its impact on health conditions.

Inheritance of Gut Microbiome from Parents

As newborns, children most closely resemble their mother's gut microbiome, especially if born through vaginal delivery and breastfed.

The connection between mother and baby facilitates the transfer of microbes, contributing to overall health.

Disruptions in this process, such as cesarean section or bottle feeding instead of breastfeeding, can lead to increased risks of obesity, allergies, autoimmune conditions, etc.

Studies have shown that analyzing a child's gut microbiome at six months or one year old can predict the likelihood of developing allergic or autoimmune conditions within the next few years.

Human Connection and Gut Microbiome

This section highlights the relationship between human connection and gut microbiome diversity.

Impact of Human Connection on Gut Microbiome

People who share spaces through connections have a healthier gut microbiome compared to those living alone.

Shared spaces foster microbial sharing between individuals, leading to greater microbial diversity.

Relationships with stronger bonds result in more shared microbes than relationships with weaker connections.

The summary has been provided based on the given transcript.

The Power of Human Connection

This section emphasizes the importance of human connection in our lives and its impact on our overall well-being, including our gut health.

The Impact of Human Connection

People who are connected to one another share more microbes compared to those who are disconnected.

Human connection is more important now than ever before, as various aspects of our lives pull us away from meaningful interactions.

Social media and devices can hinder our ability to have genuine conversations and feel connected to others.

Feeling connected to others has rewards, including better gut health.

Influence of Surrounding People

The people we surround ourselves with can have an impact on our psychology, physiology, and gut microbiome.

Positive influences from others matter just as much as avoiding negative influences.

Emotional well-being manifests in gut health, and trauma can significantly affect both.

Healing Trauma for Gut Health

Childhood trauma increases the likelihood of developing digestive issues and other gut-related problems.

Healing emotional wounds from trauma is crucial for improving gut health.

Following a healing process can lead to significant improvements even when individuals are already practicing healthy habits like proper diet, sleep, exercise, etc.

Alcohol's Impact on Gut Health

This section discusses the damaging effects of alcohol on the gut microbiome and overall health.

Alcohol's Effect on Gut Microbiome

Alcohol consumption damages the gut microbiome similar to how rubbing alcohol destroys microbes when cleaning surfaces.

Hangovers may be a result of significant damage caused by alcohol to the microbiome rather than just dehydration.

Health Conditions Related to Alcohol Consumption

Alcohol consumption is linked to various health conditions beyond liver disease.

Moderate alcohol consumption thresholds (up to three drinks per day for men or two drinks per day for women) may still be excessive.

Bacterial endotoxin or lipopolysaccharide levels increase in the bloodstream due to alcohol consumption, indicating gut damage.

The transcript provided does not include timestamps for all sections.

Blood Alcohol Levels and the Brain-Gut Connection

In this section, the speaker discusses the relationship between blood alcohol levels and lipopolysaccharide (LPS) levels. They also explain the brain-gut connection and how the gut communicates with the brain through neurotransmitters, such as serotonin and dopamine. The role of short chain fatty acids from fiber in influencing mood and focus is also highlighted.

Blood Alcohol Levels and Lipopolysaccharide (LPS) Levels

Blood alcohol levels and LPS levels showed a parallel relationship in a study.

As blood alcohol level increases, LPS level goes up, and vice versa.

Even minimal amounts of alcohol consumption can potentially affect gut microbes negatively.

The Brain-Gut Connection

The gut and brain have a strong connection.

Communication between the gut and brain occurs through neurotransmitters.

Serotonin, known as the "happy hormone," is primarily produced by the gut.

Dopamine, the reward hormone, is also produced in significant amounts by the gut.

Over 30 neurotransmitters are produced in the gut.

The vagus nerve acts as a direct line of communication between the gut and brain.

Short Chain Fatty Acids from Fiber

Short chain fatty acids (SCFAs) from fiber can cross into the brain through the blood-brain barrier.

SCFAs have an impact on mood, focus, and overall well-being.

Increasing SCFAs through fiber intake has been shown to improve focus in children.

Fiber is considered one of nature's most healing nutrients and anti-inflammatory molecules.

The Importance of Fiber for Gut Health

This section emphasizes that not all fiber is created equal. It explains that fiber is unique to individual plants and highlights its role in training our gut microbiome. The importance of gradually increasing fiber intake to build up gut microbes is also discussed.

Not All Fiber is the Same

Fiber is a generic term that encompasses many different forms found in various plants.

Each plant contains unique forms of fiber, making fiber diverse and complex.

Training the Gut with Fiber

The gut can be compared to a muscle that needs training.

Exposing the gut to a diverse mix of foods trains it to become more capable of consuming those foods.

Gradually increasing fiber intake helps build up gut microbes that respond to fiber and produce short chain fatty acids (SCFAs).

With consistent training, the gut becomes more capable, allowing for greater food variety without restrictions.

The Impact of Diet and Lifestyle on Autoimmune Conditions

This section explores the relationship between diet, lifestyle, and autoimmune conditions. It emphasizes the role of short chain fatty acids (SCFAs) in regulating the immune system and protecting against autoimmune diseases. The increase in autoimmune conditions over time suggests a connection to diet and lifestyle changes.

SCFAs and Autoimmune Conditions

Short chain fatty acids (SCFAs) play a crucial role in regulating the immune system.

SCFAs empower specific cells called T-regulatory cells, which help turn down the immune system.

Autoimmune diseases are not solely caused by a fiber deficiency but have a genetic component as well.

However, historical evidence shows that these conditions were less prevalent before recent times when diet and lifestyle changed significantly.

The increase in autoimmune conditions cannot be attributed solely to genetics but rather points towards diet and lifestyle factors.

The Complexity of Fiber

This section highlights the complexity of fiber as a nutrient. It explains that all plants contain fiber but in different forms. The speaker emphasizes that despite this complexity, consuming a diverse range of plants ensures a sufficient intake of various types of fiber.

The Complexity of Fiber

Fiber is unique to individual plants and comes in many different forms.

The exact number of fiber types is unknown due to its complexity.

All plants contain fiber, making it essential to consume a diverse range of plant-based foods.

Building Gut Microbes with Fiber

This section compares the gut to a muscle that needs training. It explains that gradually increasing fiber intake helps build up gut microbes that respond to fiber and produce short chain fatty acids (SCFAs). With consistent training, the gut becomes more capable, allowing for greater food variety without restrictions.

Training the Gut with Fiber

The gut can be compared to a muscle that needs training.

Gradually increasing fiber intake helps build up gut microbes that respond to fiber and produce SCFAs.

Consistent training makes the gut more capable, enabling consumption of various foods without restrictions.

Timestamps are provided for each section based on the transcript.

Insoluble Fiber and its Benefits

The speaker discusses insoluble fiber, which does not dissolve in liquids and remains intact even after boiling. Insoluble fiber serves various purposes such as aiding bowel transit, impacting gut microbes, and helping with cholesterol and blood fat control.

Insoluble Fiber

Insoluble fiber does not dissolve in liquids and remains intact.

It helps with bowel transit, affecting gut microbes.

It also aids in cholesterol and blood fat control.

Advantages of Soluble and Insoluble Fiber

Both soluble and insoluble fibers have their advantages. Consuming a variety of plant-based foods ensures the intake of different types of fiber that feed unique families of gut microbes.

Soluble and Insoluble Fiber

Both soluble and insoluble fibers have advantages.

Consuming a variety of plant-based foods provides different types of fiber.

Each plant has a unique form of fiber that feeds specific families of gut microbes.

F Goals for a Healthy Diet

The speaker introduces the concept of F goals as a framework for organizing daily food choices. F goals represent different categories of food to seek out for optimal health, including fruits, fermented foods, greens, grains, omega-3 super seeds, aromatics (onions/garlic), legumes, shrooms (mushrooms), seaweed, and sprouts.

F Goals Framework

F goals are a framework for organizing daily food choices.

F stands for different categories:

Fruits: Villainized but beneficial; associated with lower diabetes risk and weight loss.

Fermented Foods: Increase microbiome diversity.

Greens: Low in calories but rich in nutrition.

Grains: Referring to unrefined whole grains, high in fiber and beneficial for the gut microbiome.

Omega-3 Super Seeds: Chia, flax, hemp, and walnuts; provide healthy fats.

Aromatics: Onions, garlic, shallots; delicious and heart-protective.

Legumes: Considered a superfood due to their impact on gut health and longevity.

Shrooms (Mushrooms): Not technically plants but contain fiber and offer numerous health benefits.

Seaweed: Consumed in some cultures (e.g., Japan) and provides unique types of fiber.

Sprouts: Unlock nature's potential by adding water to seeds; high in fiber, protein, and phytochemicals.

Importance of Adding Foods Rather Than Restricting

The speaker emphasizes the misconception of quick restriction rather than adding back foods for optimal gut health. The F goals diet promotes abundance and encourages people to seek out a variety of plant-based foods.

Adding Foods vs. Restricting

Quick restriction is a common misconception in the gut health space.

The F goals diet promotes abundance by adding diverse plant-based foods.

People should focus on adding back foods rather than solely restricting.

Additional F Goals Categories

The speaker introduces additional categories within the F goals framework, including sulfurane-rich foods like broccoli sprouts. These categories provide unique sources of fiber and various health benefits.

Additional F Goals Categories

S stands for:

Shrooms (Mushrooms): Honorary plants with numerous health benefits despite being fungi.

Seaweed: Consumed in certain cultures (e.g., Japan) and offers unique fiber sources.

I stands for:

Sprouts: Magical foods that unlock nature's potential by adding water to seeds; high in fiber, protein, and phytochemicals.

Benefits of Sprouts

The speaker highlights the benefits of sprouts, which are high in fiber, protein, and phytochemicals. Sprouts contain unique chemicals that can provide significant health benefits compared to their adult plant counterparts.

Benefits of Sprouts

Sprouts are high in fiber, protein, and phytochemicals.

They contain unique chemicals that offer greater health benefits than adult plants.

For example, broccoli sprouts have significantly higher cancer-fighting chemicals than mature broccoli.

Microbiome Transmission from Mother to Child

The speaker discusses how a mother's microbiome can be passed on to her child during childbirth. Additionally, a study conducted on mice shows how a low-fiber Western diet can lead to a loss of microbial diversity over generations.

Microbiome Transmission

A mother can pass on her microbiome to her child during childbirth.

A study conducted on mice (Justin Sonenberg study) demonstrated the impact of a low-fiber diet on microbial diversity across generations.

Intervening with fiber supplementation can partially restore microbial diversity within the gut microbiome.

The transcript is already in English.

The Importance of Microbiome Diversity

This section discusses the significance of maintaining a diverse microbiome and how it can impact our health and the health of future generations.

Microbiome Loss and Health Risks

When a person loses 300 species in their microbiome, it can lead to various health issues.

Each species in the microbiome serves a purpose, and their absence can disrupt the balance.

The loss of microbial diversity can be problematic as other microbes may not be able to compensate for the missing functions.

Generational Impact on Microbiome

Studies have shown that certain conditions or traits can be passed down from parents to children.

While these were previously assumed to be genetic, recent research suggests that lifestyle factors play a significant role.

Lifestyle choices and habits are transferred across generations, including unhealthy ones, which can contribute to health problems.

Gut Microbiome and Sexual Attraction

This section explores the connection between gut microbiome and sexual attraction, libido, and hormonal balance.

Impact on Libido and Hormones

Illness or damage to the gut microbiome can affect libido due to hormonal imbalances.

Gut microbes have an influence on estrogen levels in women through a group called estrobolome.

Estrogen recirculation is controlled by gut microbes, impacting conditions like breast cancer or endometriosis.

Testosterone Levels and Polycystic Ovary Syndrome (PCOS)

Gut bacteria such as cinium synin can affect male testosterone levels.

Conditions like polycystic ovary syndrome (PCOS) involve an imbalance between estrogen and androgens influenced by the gut microbiome.

Gut Microbes as Matchmakers

The gut microbiome may play a role in attraction and compatibility between individuals.

Compatibility issues, including smell or kissing preferences, could be influenced by the gut microbiome.

Animal studies suggest that pheromone levels and attractiveness hormones are connected to the gut microbes.

Enhancing Attractiveness through Diet

This section discusses whether dietary choices can enhance attractiveness.

Gut Microbiome and Attractiveness

The gut microbiome is believed to have a role in determining attraction between individuals.

While the exact mechanisms are not clear, the gut microbes may act as matchmakers for good partnerships.

Sharing a long-term partnership can impact the gut microbiome due to shared microbial exchange.

Hormonal Elements and Gut Microbes

Hormonal elements like libido and sexual desire have connections to the gut microbiome.

Erectile dysfunction and female sexual desire are likely associated with the gut microbiome.

Pheromones, kissing preferences, and attractiveness hormones are also linked to the gut microbes.

Conclusion

The connection between diet, gut microbiome, and attractiveness is still being explored.

It is unclear where exactly the line exists in terms of how much diet can influence attractiveness.

The Importance of Variety in the Genetic Pool

In this section, the speaker discusses the importance of variety in the genetic pool and how different people have different preferences. They also mention that there are certain innate qualities universally considered attractive, often related to measures of health.

Variety and Attractiveness

Different people have different preferences due to the need for variety in the genetic pool.

There are certain innate qualities universally considered attractive, often related to measures of health.

These qualities can be physical attributes or intangible traits like humor or personality.

Visible physical attributes can be connected to invisible factors happening on the inside.

The Connection Between Visible and Invisible Factors

This section explores the connection between visible physical attributes and invisible factors. The speaker emphasizes that visible manifestations such as skin radiance, youthful appearance, and body shape are influenced by internal factors.

Manifestations of Internal Factors

Visible physical attributes like skin radiance, youthful appearance, and body shape are manifestations of what's happening internally.

The way you look is not disconnected from invisible factors.

Supplements for Improving Health

Here, the conversation shifts towards discussing supplements for improving health. The speaker mentions a specific supplement called "38 Tera" that focuses on improving gut microbiome and digestive symptoms.

38 Tera Supplement

"38 Tera" refers to 38 trillion microbes living inside our bodies.

This supplement, called daily microbiome nutrition, uses clinically proven ingredients at specific dosages.

It has been shown to improve gut microbiome, bowel movements, and reduce digestive symptoms.

Availability of 38 Tera Supplement

The availability of the 38 Tera supplement is discussed in this section. It will be launched in the US and Australia, with potential availability in the UK based on demand.

Availability and Ordering

The 38 Tera supplement is available for purchase on their website.

It will be launched in mid-January in the US and Australia.

Availability may be limited in the UK, but it can still be ordered with potential shipping costs.

Key Takeaways for Improving Health

This section summarizes key takeaways for improving health, including dietary recommendations, exercise, sleep, and human connection.

Key Takeaways

Eat a wide variety of plants, fruits, vegetables, whole grains, seeds, nuts, and legumes.

Include fermented foods in your diet.

Engage in regular exercise and prioritize getting a good night's rest.

Focus on human connection and prioritize relationships.

Happiness and Family

The speaker reflects on happiness and emphasizes the importance of family. They discuss how true happiness comes from spending time with loved ones and fighting for them.

Happiness through Family

True happiness comes from spending time with family.

Regardless of what is seen or heard publicly, real happiness lies within personal relationships.

Appreciation for Dr. Will Bulsiewicz's Work

In this section, gratitude is expressed towards Dr. Will Bulsiewicz for his remarkable ability to communicate complex topics related to gut health. His work is acknowledged as increasing public happiness by increasing understanding of the gut microbiome.

Appreciation for Dr. Will Bulsiewicz

Dr. Will Bulsiewicz's ability to communicate complex topics is praised.

His work in increasing public understanding of the gut microbiome is acknowledged as contributing to increased happiness.

Continuing the Conversation

The section concludes with information on how to continue the conversation and connect with the speaker on social media platforms.

Continuing the Conversation

The speaker can be found on social media platforms such as Instagram, Facebook, and TikTok.

They encourage further engagement and discussion through these channels.

Show Notes and Brief Overview

In this section, the speaker discusses the show notes and provides a brief overview of the conversation.

Show Notes and Brief

The show notes will contain additional information and resources related to the conversation.

The speaker will include a brief for this conversation, which condenses the research done by their team into about 10 pages.

The 10-page brief in the show notes will summarize the key takeaways and actionable insights from this conversation.

Materials discussed in the conversation, such as the Bristol stall chart, will be included in the show notes.

Links to find Dr. Will everywhere on social media and his website will also be provided in the show notes.

Summary of Conversation in Show Notes

This section highlights how the show notes summarize the conversation, key takeaways, and actionable insights.

Conversation Summary in Show Notes

The 10-page brief in the show notes condenses all of the research into a concise summary of this conversation.

It is important because there is a lot of ground covered in this episode.

The summary helps listeners who may have been multitasking or not fully engaged during listening to catch up on important points.

Additional Materials in Show Notes

This section mentions that additional materials discussed during the conversation will be included in the show notes.

Additional Materials Included

Along with the summary, other materials mentioned during this conversation, such as the Bristol stall chart, will be available in the show notes.

Listeners can find links to access these materials after listening to this episode.

Promotion and Sponsorship Information

This section provides information about promotions and sponsorships mentioned in the conversation.

Promotion and Sponsorship Details

The speaker mentions being a fan and investor of hu, a company that sponsors the podcast.

A hule Steven bundle has been created, which includes the speaker's favorite products from hu.

The bundle includes items such as the Black Edition salted caramel flavor, high-protein bars, ready-to-drink products, and an exclusive t-shirt.

Listeners can find the link to purchase the hule Steven bundle in the description of this podcast episode.

Podcast Recommendations

This section suggests other podcast episodes that listeners may enjoy based on their interest in this episode.

Recommended Podcast Episodes

For those who enjoyed this episode, another recent episode is recommended for further listening.

The link to the recommended episode can be found in the description below this podcast episode.

Conclusion

This section concludes the transcript summary by mentioning that listeners will enjoy the recommended podcast episode.

Enjoyment of Recommended Episode

Listeners are encouraged to check out the recommended podcast episode as it is expected to be enjoyable based on their interest in this current episode.