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).