The Microbiome and Sex

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We know that a healthy microbiome is vital for wellbeing. Most people tend to think that the microbiome mostly affects digestion. While your body’s natural microbial environment does play a role in proper digestion, it actually does so much more. The microbiome is essential for immune system development and function, cognitive (brain) health, metabolism, mental health, and even reproductive health. It may come as a surprise that the multitude of microbes in your gut actually help with hormone regulation. This in turn, means that there is an intricate relationship between the microbiome and sex, and a healthy gut environment can actually lead to a healthier sex life, including improved libido and better orgasms.

What is the Microbiome?

Your microbiome consists of trillions of microorganisms, including bacteria, viruses, fungi, and other microscopic organisms. These microbes reside primarily in your intestines and constantly exchange chemical signals with the body’s cells. They also produce certain enzymes and aid in the synthesis and absorption of important nutrients, vitamins, and fiber. Proper function relies on a delicate balance of specific types of bacteria that the body needs. When this balance becomes disrupted, an increase in pathogenic bacteria can develop. This is called dysbiosis and can lead to various health issues.

Microbes, Sex Hormone Regulation, & Libido

In the body, hormones exist in both “bound” and “unbound” forms. Bound hormones are attached to something else that transports them through the bloodstream, such as sex hormone binding globulin (SHBG). Bound hormones are inactive until they are released. Once unbound, they become biologically active, or bioavailable. Here’s where microbes come in.

We know that estrogen is the major player in female libido, while testosterone drives male libido. Getting the right amount of these hormones into their bioavailable forms is key for proper hormone balance. Microbes secrete an enzyme called β-glucuronidase, which metabolizes estrogen into its active form (Baker). Similarly, studies show that increased microbiome diversity is related to increased free testosterone in men (Liu, et al).

So we see a direct relationship between microbial diversity and levels of primary sex hormones that control sex drive. It doesn’t stop there, however.

Microbes & Feel Good Hormones

The microbiome also affects the levels of other hormones that control sexual appetite and pleasure. In fact, many of the hormones produced by the microbiota also serve as neurotransmitters in the central nervous system. “For example, γ-aminobutyric acid (GABA), the most important inhibitory transmitter in the brain is produced by several lactobacilli, whereas monoamines such as noradrenaline, dopamine, and serotonin are also produced by certain strains of bacteria” (Clarke, et al). Among other things, these hormones control arousal, pleasure, desire, and motivation in the brain.

Microbes & Orgasm

Ah, the orgasm: the culmination of the attraction, the anticipation, and the efforts of sex. It’s no wonder that a myriad of drugs and other interventions seek to improve sex for better orgasm. We all want that moment of divine release and the subsequent surge of hormones that allow us to feel a temporary surge of euphoria. And as if that alone is not enough, the proven benefits of orgasm go way beyond simple pleasure. (Learn about those in this post.)

Think of your endocrine system as a finely tuned orchestra. Every part of the system is an instrument and your hormones are the notes. Music is how you feel when every part of the orchestra is doing its job and working in sync with the others. However, when one part of the symphony falls short, it disrupts the entire system and the results are less than musical.

Hormones drive sexual pleasure and orgasm. And proper hormone balance depends on a healthy microbiome. This means that a healthy and diverse microbiome = a healthy endocrine system = better sex (Shin, et al).

Does your microbiome need a tune-up? Join me to learn how to engineer your microbiome to boost hormones and prevent and reverse physical and mental illness! The free Engineering Your Microbiome summit takes place September 26-October 22, 2022!

Looking to balance your microbiome and your hormones? Come check out my favorite all-natural sexual wellness supplement for arousal, desire, and vitality.

9 Ways to Enhance Detoxification

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There are so many different ways to cleanse and promote detoxification of your body. Cleanses range from eliminating foods and toxins to only juice or liquid diets to those that include an array of supplements or shakes and other drinks. There are benefits to each method, depending on your health situation and goals. But there are some things that you can do to enhance better overall detoxification, no matter which method you choose. Check out these 9 ways to enhance detoxification.

Focus on positive emotions

The mere word detox inspires fear and loathing for some people. Unfortunately, this can sabotage any effort of cleansing before it even begins. Instead of dreading the foods you will or will not eat during a cleanse, focus on loving your body and having an intentional desire to be healthy. Doing a detox is all about nurturing yourself and working towards a healthier you.

You may need an emotional detox as well. If there are emotions or issues that you feel are preventing you from moving forward in an area, take some time to consider if you need to address them.

Eat plenty of fiber

Toxins tend to stick to the colon and intestines. Consuming plenty of insoluble fiber helps to bulk up the stool and scrub away toxins inside the intestinal tract. On the other hand, soluble fiber slows down the emptying of your stomach, helping you to feel fuller longer and regulating glucose levels.

Sources of Insoluble Fiber

  • Whole grains
  • Beans
  • Nuts
  • Most vegetables, especially zucchini, broccoli and cauliflower
  • Potatoes

Sources of Soluble Fiber

  • Oats
  • Most fruits
  • Sweet potatoes
  • Beans
  • Seeds, such as flax and sunflower
  • Carrots

Drink lots of water

Water helps flush toxins and waste from the body in a few different ways. It lubricates and softens stool for better elimination. The kidneys filter copious amounts of blood every day, and they require water to help maintain the body’s electrolyte balance. They also depend on water to remove water-soluble toxins from the urine, liver, and bloodstream.

Water is important on a daily basis, but especially during a cleanse or detox, when the demand on your kidneys and liver is increased. Drink at least 8-10 glasses of pure, filtered water daily. Adding slices of lemon to your water not only adds a nice flavor, it also supports detoxification.

If you are in the habit of drinking iced water, I highly recommend that you start drinking it at room temperature. Digestion is a warm process. It requires heat to break down food and extract vital nutrients. Putting cold beverages into the stomach slows down and weakens digestive function.

Sauna treatments

Sweating does more for your body than just cool you off. When you sweat, small but significant amounts of stored toxins, including some heavy metals, are released. Sweating also eliminates hormone-disrupting chemicals, which accumulate in fat cells.

Exercise

Many toxins are fat-soluble, which means they are stored in our fat cells. Exercise is a great way to stimulate lipolysis, or the break down of fat tissue, thus releasing stored toxins. Exercising also improves circulation, providing more oxygen to your liver and kidneys so they can do their part for detoxing the body. 

Soak Up Some Sun

Vitamin D3, known as the sunshine vitamin, actually helps your body fight bacteria. In fact, just 20 minutes of sunshine a day goes a long way towards better health. In that short time, your body starts producing over 200 antimicrobials, which work to eliminate bad bacteria, fungi, viruses and parasites throughout your body.

Dry brushing

Dry brushing is the practice of brushing dry skin with a soft, natural-bristle brush. Unlike the circulatory system, which relies on the heart to circulate blood, your lymphatic system doesn’t have its own pump. Instead, it relies on muscle movement for circulation. Dry brushing stimulates the lymphatic system to release waste from cells, environmental toxins, and pathogenic organisms.

Eliminate sugar

In addition to causing inflammation, and contributing to obesity, diabetes, cardiovascular issues, and more, sugar taxes the liver. Sugar is made up of glucose and fructose, and both are metabolized in the liver. Because the liver is so vital for detoxification, eliminating sugar helps it work more effectively. Even if you are not specifically targeting sugar in your detox, it is good practice to limit, or better yet, eliminate, sugar during your cleanse.

Sleep

When we detox, we tend to focus on the cleansing part and forget all about the healing and repair work that our bodies need. During sleep, our bodies can focus so much more energy on the detoxification process. Heading to bed at 10 p.m. is best when cleansing, according to Chinese medicine. This helps us detox to the fullest extent possible.

Do you have tips for healthy detoxing? Comment and share below!

Check out this post for a couple great juice recipes to enhance your detox!

Detoxifying the Liver: 5 things to avoid and 5 things to consume

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Your liver is responsible for over 400 essential functions in your body. It sifts through literally everything that enters your body, so it’s important to make sure it’s operating in tip-top shape. Detoxifying the liver helps reduce toxins, which can improve overall health and often leads to weight loss.

The Role of the Liver

The liver’s primary function is filtering toxic substances to prevent them from passing into your bloodstream. It is your body’s first line of defense against harmful substances. For a more detailed explanation about the liver’s role in detoxification, check out How the Body Detoxifies.

Your liver is also responsible for converting nutrients in your diet into substances your body can use, as well as supplying cells what they need to function and reproduce. In essence, everything we eat or drink passes through the liver before it can be used by our cells.

Additionally, the liver plays a role in regulating blood sugar and breaking down damaged blood cells. Because of these important functions, a sluggish or diseased liver can take its toll on your overall health.

Signs of a Sluggish Liver

An occasional liver cleanse or detox is a good idea to keep it working smoothly. Certain symptoms can alert you to a sluggish liver:

  • Sluggishness & fatigue
  • Weight gain
  • Dull headaches that improve with rest
  • Irregular digestion
  • Abdominal pain
  • Unusual negative emotions, anxiety, or depression
  • Brain Fog/Lethargy/Feeling Drained
  • Acne, especially cystic acne
  • Hormonal imbalances
  • Bad breath
  • Food allergies/sensitivities
  • Gas/bloating
  • Feeling sick after eating fatty foods
  • Abnormal sweating

If you experience any of these symptoms —especially if you have many of them— you may want to consider detoxifying the liver. Many of the changes below are lifestyle changes that you may or may not choose to adopt long-term. But even if you just detox for a week, your liver will thank you. Decreasing the toxic load for a short period of time can perk up a sluggish liver.

Tips for Detoxifying the Liver

5 Things to Avoid

Booze

Your liver processes alcohol as a toxin. Inside the liver, enzymes break alcohol down into substances that are easier to metabolize. First, the enzyme alcohol dehydrogenase (ADH) converts alcohol into acetaldehyde. Next, aldehyde dehydrogenase (ALDH) enzymes convert the acetaldehyde into acetate. Acetate is broken into carbon and dioxide, which can then be expelled by the body.

Although it sounds like a couple simple reactions, this process takes its toll on the liver. In fact, alcohol abuse destroys liver cells and can result in liver disease. This may include fatty liver disease, cirrhosis (scarring of the liver), hepatitis and even liver cancer.

Keep in mind that this includes all forms of alcohol: liquor, beer, wine, spirits, etc. If you drink alcohol, consider giving your liver a break by forgoing the booze for a period of time. When you do drink, make sure you stay within your limits and avoid getting drunk.

Refined Sugars

Before sugar becomes an energy source to the body, it must be converted to glucose by the liver. When fructose enters the liver, it kicks off a series of complex chemical transformations. In a process called lipogenesis, the liver uses fructose to create fat. Give the liver enough fructose, and tiny fat droplets begin to accumulate in liver cells. This buildup is called nonalcoholic fatty liver disease (NAFLD), and it looks just like what happens in the livers of people who drink too much alcohol.

So in essence, in the long run, sugar can damage your liver in very similar ways as alcohol. This is one reason why it’s so important to limit sugar intake and to give your body times to detox from it completely.

Fatty Foods

In addition to sugar, your liver plays an important role in the metabolism of fats. A high-fat diet can cause your liver to overproduce glucose and contribute to NAFLD. A small study evaluated glucose levels in men after a large fat intake. This “fat loading” caused subjects’ livers to produce 70% more glucose. Fat loading also caused liver cells to work harder, which places more stress on the liver and contributes to liver disease.

Dairy products, like cheese, milk, butter, and cream, are high in trans fats and sodium. The added sodium exerts extra pressure in your liver by causing inflammation and excess fluid buildup.

Fried foods and other sources of saturated and trans fats put added stress on your liver. Inflammatory oils include canola, corn, soybean, vegetable oil, cottonseed, safflower, sunflower.

Processed Foods

The more junk we put into our bodies, the more demand we place on our liver. During a cleanse, eliminate processed foods with chemical additives, pesticides, and artificial ingredients. Look for organic, non-GMO, whole foods instead. The more natural, plant-based foods you eat, the better.

Meat

Certain meats, including pork, beef, and turkey, are high in saturated fats and sodium. Animal fats are particularly hard on the liver. A plant-based diet is best, but if you must eat meat, select small portions of lean meats and fish. If you choose to indulge in poultry occasionally, go for a skinless option.

5 Things to Consume

Water. . .Lots of it

Water is essential for the liver to flush toxins from your body. The more toxins you consume, the more water your body needs. To avoid taking in more toxins, drink pure, filtered water. Tap water may contain chlorine, fluoride, and other chemicals that can do your body more harm than good.

For an added boost, add fresh lemon juice to your drinking water. Lemons contain vitamin C, flavonoids, carotenoids and other bioactive compounds that fight oxidative damage to protect the liver. A recent study found that lemon juice reduced alcohol-induced liver injury in mice.

Some experts suggest drinking lemon water just before going to bed at night to support the liver as it detoxifies in your sleep.

Specific Fruits & Vegetables

The old adage, “an apple a day keeps the doctor away” is true when it comes to liver health. This is because apple polyphenol extract has hepatoprotective effects on liver oxidative stress. In addition to apples, many fruits and vegetables contain polyphenols that exhibit antioxidant activity, reduce inflammation, protect the liver, and encourage detoxification. Some of the best ones include:

  • Artichoke
  • Beets
  • Cruciferous vegetables (broccoli, cauliflower, cabbage, bok choy, etc.)
  • Carrots
  • Greens (the darker the better)
  • Sweet potato
  • Radish
  • Avocado
  • Banana
  • Cherry
  • Fig
  • Citrus fruits
  • Papaya
  • Pomegranate
  • Watermelon

Also, while detoxifying the liver it may be best to avoid plants in the nightshade family, as many of them cause hepatic toxicity. Common nightshades include eggplant, peppers (including spices made from peppers), potatoes, and tomatoes.

Turmeric

Curcumin, the primary compound in turmeric, provides so many healing properties. This polyphenol has anti-inflammatory, antioxidant and anti-fibrogenic properties to protect the liver. In addition, studies show that it increases detoxifying enzymes in the liver, while healing and repairing hepatic damage. Curcumin comes in capsules, or you can add turmeric powder to many foods.

Milk Thistle

According to research, the active ingredient in milk thistle, silymarin, can help the body regenerate liver tissue, decrease inflammation, eliminate toxins in the liver and protect the liver from oxidative damage by free radicals. Milk thistle extract is readily available in capsules.

Healthy Fats

Omega-3 fatty acids provide essential nutrients our bodies don’t produce. Therefore, they must be included in the diet to help protect against cardiovascular disease, stroke, diabetes, and liver disease. Omega-3s have been shown to reduce lipid accumulation and liver enzyme levels, improve insulin sensitivity, and have anti-inflammatory effects. Conversely, depletion of omega-3 or increased omega-6:omega-3 (pro-inflammatory: anti-inflammatory) ratios contribute to the development of NAFLD.

Good sources of omega-3 fatty acids include:

For a few more ideas to help improve liver health, check out Three Tips for a Healthy Liver.

Detoxification 101

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Despite our best efforts to avoid toxins, encountering them is a fact of life. They are in the air we breathe, water we drink, foods we consume, products we use on our bodies and in our homes, medicines we take. . .the list goes on. Removal of these toxins is a natural process of our bodies. Here is the 101 on how the body detoxifies.

What is Detoxification?

According to Merriam-Webster, detoxification is the process of removing a harmful substance (such as a toxin). Our bodies have an effective detoxification system that involves 3 primary organs.

The Liver

The liver’s major function is filtering toxic substances to prevent them from passing into your bloodstream. Thus, the liver is our first line of defense against toxins.

The Kidneys

The kidneys’ role in detoxification is the constant filtration of blood and excretion of toxins in the form of urine.

The Colon

The colon’s main role is to flush out toxic chemicals. In other words, it is the “dumping station” for the liver, kidneys, and lymph system. In average person’s lifetime, the colon will handle over 25 tons of food. Healthy bacterial flora inside the intestines assist the colon with the breakdown of toxins.

The Liver’s Role in Detail

Water soluble toxins typically don’t stand a chance against a healthy body’s detoxification system, but many toxins we encounter are fat soluble. These toxins end up in areas of the body with concentrated fatty tissue, such as the brain, breasts, and adrenal glands.

Unfortunately, toxins can remain stored in fatty tissue for years. A build-up of toxins can lead to brain toxicity and endocrine disruption, as well as damaging side effects like frequent headaches, cognitive issues, and fatigue. Over time, the release of these toxins may even contribute to infertility and the development of cancer.

Your liver is the most important organ of detoxification and functions like a massive chemical plant. It manufactures certain compounds, detoxifies dangerous compounds, and directs substances all over the body for use, storage, or excretion. There is a two-phase process by which the liver removes fat soluble toxins. You can think of phase 1 as being responsible for breaking things down, while phase 2 builds new substances from these raw materials by adding molecules to them.

Phase 1 Detoxification

The presence of certain chemical toxins triggers the release of specific enzymes in the liver. The role of these cytochrome P450 2D6 (CYP2D6) enzymes is to convert fat soluble toxins into water soluble substances for excretion in urine or bile.

Phase 1 detox involves a complicated process of oxidation (addition of electrons), reduction (removal of electrons), hydrolysis (breaking down using water), hydration (adding water molecules) and finally, dehalogenation (removing a halogen). Phew!

The steps listed above result in a water soluble substance that can be excreted by the body. However, this process is taxing on the liver and produces intermediate metabolites. What’s more is these resulting metabolites are free radicals and may even be more harmful to the body than the original substance.

Substances that trigger Phase 1 enzymes:

  • Alcohol
  • Exhause
  • Nicotine
  • Paint fumes
  • Steroids
  • Saturated fats

Phase 2 Detoxification

In Phase 2, enzymes add another substance (called a conjugate) to the intermediate metabolite in a process called conjugation. Phase 2 conjugates include: amino acids, sugars, glutathione, methionine, sulfur, and acetyl co-A. After this final transformation, the substance is excreted either through the gallbladder as bile or the kidneys as urine.

Substances necessary for Phase 2:

  • Sulfur
  • Amino acids
  • Vitamin B12
  • Molybdenum

Potential Issues

Phase 1 detoxification requires the activity of lots of enzymes. Therefore, some people who are enzyme deficient or who have a high toxin load may need to supplement. Additionally, because this step of breaking down toxins is taxing on the body, other substances are helpful. These include antioxidants to neutralize free radicals, as well as other co-nutrients that support phase 1 activities.

Problems arise when substances needed in phase 2 are lacking. For example, a the body needs certain amino acids to metabolize sulfur (found in foods such as eggs, beef, cruciferous vegetables, cheese, etc.) into sulfate. A shortage of the amino acids necessary results in a “back up” of reactive intermediate metabolites, which can then lead to tissue damage and disease.

Supporting the liver is key for ensuring proper detoxification. Proper diet and supplementation help provide the liver with what it needs to carry out its job efficiently. In addition, avoiding alcohol and other toxins helps to reduce the demand on the liver. Certain foods, including coffee, tea, cruciferous vegetables, grapefruit, beets, and berries are all supportive of a healthy liver as well.

Supplements to Enhance Detoxification

You can detoxify the body simply by removing common toxins and consuming the right kinds of foods. Additionally, there are some specific supplements that can aid the process of ridding the body of toxins.

N-Acetyl-L-Cysteine (NAC)

NAC is a precursor to glutathione in the body. Glutathione is an antioxidant that enhances detoxification by protecting cells from free radical damage. It also protects the liver and helps to reduce inflammation throughout the body.

Milk Thistle

Milk thistle contains a compound called silymarin that increases glutathione in the liver and intestinal tract. It also improves kidney and liver function and protects these organs from free radical damage.

Molybdenum

Molybdenum is a trace mineral that acts as a catalyst for enzymes involved in detoxification. The enzymes process and breakdown sulfites and other waste products in the body. This is important because a build up of sulfites, which are found in foods and sometimes used as a preservative, can trigger an allergic reaction, especially during a detox.

Vitamin B12

Also known as cobalamin, vitamin B12 is a water soluble vitamin found in meat, dairy, and other animal products. Vitamin B12 helps break down fatty acids and some amino acids in the body. It also flushes fat-soluble toxic chemicals out of the system and decreases the body’s immune response to sulfites and other toxins, such as preservatives.

Spirulina and Other Greens

Spirulina and other sources of algae supply a healthy dose of chlorophyll to the body. Chlorophyll binds to toxins in the bloodstream and increases oxygen supply to the cells. Additionally, these algae supply magnesium and zinc, which also enhance detoxification.

Sulfur and Other Trace Minerals

Trace minerals are inorganic micro minerals that play a role in literally every single bodily process. Sulfur, in particular, is needed for the production of glutathione. Sulfur is vital for the detoxification of pharmaceuticals, environmental toxins (such as pollution and radiation), and heavy metals.

Toxin Binder

Many people experience undesirable symptoms during a detox. This comes from the release of toxins from cells into the body. It requires a good deal of energy and time to flush out these toxins, and to an extent, this is a normal part of the detoxification process. However, you can take a toxin binder to minimize the effects and help rid the body of toxins more efficiently. A toxin binder essentially acts as a taxi that gives toxins a ride out of the body via fecal matter and reduces some of the untoward symptoms of detox.

Shop Supplements for Detox

To make things easy, I created a one-stop-shop for all the supplements you need to embark on a detox. Click here to see the protocol and select the products to help rid your body of toxins!

Dig Deeper into Detoxification

Are you ready to learn more and detoxify your body for optimum health? Come check out these posts:

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