Week 10: A Doctor’s 52 Week Journey to an Unprocessed Life
- laartzy
- 1 day ago
- 2 min read
Week 10: A Doctor’s 52 Week Journey to an Unprocessed Life
Week 10 Summary: Microbiome Mastery in a Doctor's 52-Week Unprocessed Life Journey
Dr. Brent W. Laartz
Reflects on Paris trip (high steps, fiber via fruits/salads, minimal supplements).
Focuses on microbiome week: Gut bacteria's role in health/longevity; impacts from ultra-processed foods, red meat (e.g., colibactin-producing E. coli linked to colon cancer 10-20 years pre-diagnosis); promotes plant-based/Mediterranean/MIND diets.
Discusses inflammation/leaky gut from poor microbiota (lipopolysaccharides entering blood); personal diet: 3-4 vegan days/week, minimal red meat/dairy (some cheese), low protein + resistance training for longevity/muscle preservation.
Ties microbiome to five pillars (diet, movement, sleep, plastics, connection): Fiber/pre/pro/postbiotics produce short-chain fatty acids (SCFAs like butyrate/propionate) for gut health, fitness, sleep; exercise enhances SCFA benefits; alcohol disrupts good bacteria; fermented foods > probiotics.
Debunks myths: Fiber not "anti-nutrient"; low-protein diets (e.g., isoleucine-deficient) extend mouse lifespan 20%; avoids gym bro high-protein/carnivore/keto fads.
Recaps progress (week 10/52): Berries daily, accountability app tracking, supplements (B12, omega-3, D, calcium), steel/glass kitchenware, olive/avocado oils, no packaged foods goal.
Personal updates: Cholesterol improved; plans re-test plastics in urine post-water bottle changes; 36-48h fast weekly.
Key Points and Decisions
Microbiome Health Drivers:- Avoid ultra-processed/red meat → reduce colon cancer risk (screening now at 40).- High fiber (psyllium, inulin, raw veggies/fruits/nuts/beans) → SCFAs → healthy colonocytes, no leaky gut, better fitness/sleep.- Fermented foods (hummus, yogurt, sourdough) for persistent bacteria.- Low protein + resistance training preserves muscle in aging.
Diet Decisions:- 4-5 vegan days/week (aim 6 by year-end); raw veggies/fruits/nuts/beans 3x/week; homemade hummus/beans; 40+ whole foods variety (berries/pineapple only fruits); 100% vegan attempt this week.- No red meat/dairy (cheese exception); beans 3x/week; 2 tbsp psyllium daily; more water.
Other Pillars:- Movement: 20k steps goal (10k min); racket sports 1x/week (tennis for impact/upper body/connection); dog walks; resistance training.- Sleep: Rose-Thorn-Bud meditation (reframe negatives), 4-7-8 breathing, blackout room/mask.- Connection: Music class (Khan Academy), learn guitar/saxophone, poetry/painting, reconnect old friends (Thursday Throwback), language apps (French/Spanish/Italian).- Plastics: Stainless/glass pet bowls; PVA-free laundry tablets; bamboo toothbrush/toothpaste tablets; glass water dispenser.- Fasting: 36-48h weekly for autophagy/insulin reduction.
Next Steps
Diet: Hit 40 whole foods; 5 vegan days/week long-term; raw cashews; expand bean variety (black beans/rice).
Movement: Racket sports (tennis courts field trip week 11); maintain running/resistance; dog walks early AM.
Sleep: Daily Rose-Thorn-Bud + 4-7-8; better blackout/mask.
Connection/Creativity: Khan Academy music class; instruments (bass guitar, sax); Friday poetry, Monday meditation video.
Testing/Monitoring: Re-test cholesterol/apoB/Lp(a); plastics in urine after non-plastic water switch.
Podcast: Week 11 field trip (tennis demo, high-impact workouts for longevity); book release post-52 weeks.
Accountability: App tracking (vegan, greens/berries, exercise, fasting, beans/ferments, no sugar/soda/packaged).
Comments