Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial
Studies suggest that inducing gut microbiota changes may alter both muscle physiology and cognitive behaviour. Gut microbiota may play a role in both anabolic resistance of older muscle, and cognition. In this placebo controlled double blinded randomised controlled trial of 36 twin pairs (72 individuals), aged ≥60, each twin pair are block randomised to receive either placebo or prebiotic daily for 12 weeks. Resistance exercise and branched chain amino acid (BCAA) supplementation is prescribed to all participants. Outcomes are physical function and cognition. The trial is carried out remotely using video visits, online questionnaires and cognitive testing, and posting of equipment and biological samples. The prebiotic supplement is well tolerated and results in a changed gut microbiome [e.g., increased relative Bifidobacterium abundance]. There is no significant difference between prebiotic and placebo for the primary outcome of chair rise time (β = 0.579; 95% CI −1.080-2.239 p = 0.494). The prebiotic improves cognition (factor score versus placebo (β = −0.482; 95% CI,−0.813, −0.141; p = 0.014)). Our results demonstrate that cheap and readily available gut microbiome interventions may improve cognition in our ageing population. We illustrate the feasibility of remotely delivered trials for older people, which could reduce under-representation of older people in clinical trials. ClinicalTrials.gov registration: NCT04309292
If using psyllium husk powder in your smoothies, according to ConsumerLab, the one with the least lead content (rampant among psylium husk products), is Yerba Prima.
I watched the video saw that were two rodent studies with inulin. May I ask what aspects / reasons you prefer inulin over psyllium husk (especially is there anything negative in your brief about psyllium husk?)
Alterations of the gut microbiome are associated with epigenetic age acceleration and physical fitness
Epigenetic clocks can measure aging and predict the incidence of diseases and mortality. Higher levels of physical fitness are associated with a slower aging process and a healthier lifespan. Microbiome alterations occur in various diseases and during the aging process, yet their relation to epigenetic clocks is not explored. To fill this gap, we collected metagenomic (from stool), epigenetic (from blood), and exercise-related data from physically active individuals and, by applying epigenetic clocks, we examined the relationship between gut flora, blood-based epigenetic age acceleration, and physical fitness. We revealed that an increased entropy in the gut microbiome of physically active middle-aged/old individuals is associated with accelerated epigenetic aging, decreased fitness, or impaired health status. We also observed that a slower epigenetic aging and higher fitness level can be linked to altered abundance of some bacterial species often linked to anti-inflammatory effects. Overall our data suggest that alterations in the microbiome can be associated with epigenetic age acceleration and physical fitness.
I use inulin too. Just in brief:
"Psyllium is the way to go if you’re looking for bowel health and regularity. It’s a great bulking agent that helps to soften stools and move them through the colon, but it doesn’t have the greatest effect on gut bacteria.
Inulin, however, is a prebiotic that serves as a direct energy source of bacteria in the gut and helps to support the proliferation of certain beneficial strains.
So, if you want a healthier gut, load up on inulin-rich foods."
“Inulin is a type of fructo-oligosaccharide, or FOS, that helps to feed the “friendly” bacteria in your gastrointestinal tract, explains the University of Pittsburgh Medical Center. Inulin is sometimes called a “prebiotic” and is found naturally in certain foods like asparagus, soybeans, leeks and onions. Psyllium seeds and seed husks come from the Plantago ispaghula and P. ovata plants, and they’re typically used for their high fiber and mucilage content, says the University of Michigan Health System. Psyllium’s fiber and mucilage offers bulk-forming laxative effects, as well as gastrointestinal-soothing, cholesterol-lowering and blood sugar-regulating actions.”
“Inulin, another prebiotic found in many plants, works with Psyllium Husk to further support the growth of beneficial bacteria and the fermentation process.Inulin is also known for its gas-reducing properties. Now, it is interesting to note that when you combine Psyllium Husk with inulin, you create a dynamic duo for gut health. It helps regulate the production of gases during fermentation, leading to a more comfortable digestive experience.” https://www.performancelab.com/blogs/prebiotic/inulin-vs-psyllium-which-is-better-for-gut-health https://www.livestrong.com/article/303982-what-is-the-difference-between-psyllium-inulin-fiber/ https://foodmarble.com/articles/psyllium-husk/
I also add pearl barley(very good fiber) to my homemade soups which is mainstay for me.
And I’ve been thinking about getting colostrum powder - like this: https://www.amazon.com/WONDERCOW-Colostrum-Supplement-Concentrated-Unflavored/dp/B0BRTHDKDR
because when I was looking into yogurts I came across Bravo, recommended by my hero, David Sinclair(in a rare honest moment ), and it sounded good, but they claim that you couldn’t keep the culture alive (make more batches) because it needed the colostrum that they added to the culture and that it quickly (in the 1st batch) got used up. So I thought, I’ll just get my own colostrum. But I haven’t tried it yet. https://www.bravo-probiotic-yogurt.com/
I don’t know where this came from, but I disagree. Use inulin in small amounts. It makes gas at about the same rate as alpha cyclodextrin, but alpha cyclodextrin actually helps lipids and helps with CVD.
I’m using NOW brand 1 lb pure powder because it’s a reliable brand, widely-available, reasonable price - just one teaspoon in green tea doesn’t cause me a gas problem. @Bicep I’m looking into alpha cyclodextrin but it looks a little expensive. https://goldbio.com/product/3495/alpha-cyclodextrin
100 grams for $74 USD.
I’ve also heard Maltodextrin with yogurt recommended to increase Akkermansia. And here it recommends polydextrose.
" An increase in the prevalence of Akkermansia and improved liver health as indicated by methyl-donors was observed after supplementation of polydextrose with or without probiotics Bifidobacterium animalis." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8638982/
I take a quarter teaspoon before a meal or with the first bite. So maybe twice a day. My (pitiful) scale says it’s 1.5 grams. You don’t hardly notice it at that rate, though it did improve my lipid numbers (LDL and triglycerides down). So I tried before and after meals a couple times and my gut did not like that at all. Repeatably, it turns the solid powder into gas.
I think it’s quite a product. It grabs bad stuff on the way through and turns into SCFA at the end. It’s advertised as fiber.
), and it sounded good, but they claim that you couldn’t keep the culture alive (make more batches) because it needed the colostrum that they added to the culture and that it quickly (in the 1st batch) got used up. So I thought, I’ll just get my own colostrum. But I haven’t tried it yet.