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Episode Summary
In this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Jacob Allen and Dr. Mike Miller to discuss their research on the impact of fermented foods on health and longevity.
Jacob and Mike begin by breaking down the science of fermentation, explaining that it involves using microorganisms like yeast and lactic acid bacteria to transform food products. This process not only leads to distinct flavors but also extends the shelf life of food, which was critical in times before refrigeration. They emphasize that while many fermented foods contain live cultures, not all meet the specific criteria for being considered "probiotics," which require scientific evidence of health benefits.
Jacob and Mike are particularly interested in lactic acid fermentation, found in foods like yogurt, kimchi, and sauerkraut, and its potential to reduce systemic inflammation. They discuss their research, which examines how certain metabolites, especially aryl lactates, produced during fermentation interact with immune cells. Though research is still ongoing, they believe these metabolites may contribute to the health benefits associated with fermented food consumption.
Episode highlights:
- Introduction: 00:00:00
- Why have you decided to become a scientist: 00:02:30
- What is fermentation: 00:07:45
- What microbes are involved in fermentation: 00:08:40
- How those microbes get into the fermented food: 00:09:35
- When the Humankind started to utilize fermentation: 00:11:20
- What is the difference between Probiotics and Live Cultures: 00:15:15
- What are the benefits of fermented food consumption: 00:17:43
- What foods are produced through lactic acid fermentation, and what are the best methods for making them at home: 00:23:10
- What is the positive effect of fermented foods on inflammation: 00:29:18
- What impact do fermented foods have on longevity: 00:32:10
- What are Postbiotics: 00:35:05
- Top tip for healthspan: 00:44:20
Not all Fermented Foods Are Equal
While many cultures around the world have enjoyed the benefits of fermented foods for centuries, modern consumers need to be savvier about what they’re buying. Just because a food is fermented or contains live cultures doesn’t mean it offers proven health benefits. The term "probiotics" is specifically defined and requires scientific evidence to support health claims, so don’t be afraid to read labels carefully and choose fermented foods backed by research.
Lactic Acid Fermentation May Be a Key Player in Health
While there are many types of fermentation, lactic acid fermentation, which is responsible for foods like yogurt, kimchi, and sauerkraut, is of particular interest to researchers. Early studies show promising links between consuming lactic acid-fermented foods and positive impacts on gut health, immune function, and even potentially longevity. The specific mechanisms are still being investigated, but it seems these foods offer more than just interesting flavors.
Scientists Are Unlocking the Power of Postbiotics
Scientists are going beyond probiotics and exploring the potential of “postbiotics” – those beneficial compounds produced by bacteria during fermentation. These metabolites may hold the key to unlocking even more targeted health benefits from fermented foods. Dr. Allen and Dr. Miller’s research on aryl lactates, for instance, suggests that some postbiotics could help modulate immune responses and address inflammation. This area of study is rapidly evolving and offers an exciting frontier in food science and human health.
The History and Significance of Fermentation
Long before refrigeration, humans discovered the magic of fermentation. This process, dating back thousands of years, involves harnessing the power of microbes to transform food. What began as a way to preserve food has evolved into an art form, with diverse cultures developing unique fermentation traditions that add flavor and depth to their cuisines.
"A lot of these fermentation practices keep foods for a much longer period of time without refrigeration and we did not have refrigeration until 100 years ago." - Dr. Jacob Allen
Understanding the Difference: Probiotics vs. Live Cultures
While often used interchangeably, “probiotics” and “live cultures” have distinct meanings. Probiotics refer to specific strains of live microorganisms scientifically proven to provide health benefits when consumed in adequate amounts. In contrast, “live cultures” indicate the presence of live microbes in food but don't guarantee specific health benefits without further research.
“Probiotics are things that have documented clinical evidence. Live cultures, on the other hand, are you eating live microorganisms.” - Dr. Mike Miller
Fermented Foods and Their Potential Impact on Inflammation
Emerging research highlights the potential of fermented foods, particularly those produced through lactic acid fermentation, to combat inflammation. Observational studies like the NHANES database suggest a correlation between higher fermented food intake and lower levels of inflammatory markers. This connection excites researchers as chronic inflammation is a key driver of various diseases.
"There is growing evidence that ingestion of fermented food is beneficial. The higher the fermented food intake, the lower these particular markers that are associated with metabolic disease." - Dr. Jacob Allen
Unlocking the Art of Home Fermentation
Jacob and Mike encourage listeners to embrace home fermentation, highlighting its simplicity and potential health benefits. They dispel the misconception that it's complicated, emphasizing that with minimal effort, individuals can create delicious and nutritious fermented foods in their own kitchens. This hands-on approach empowers individuals to take control of their health while fostering a deeper connection with their food.
"If we can get more home fermenters, maybe we would throw away less milk and make more cheese and yogurt, and that would be great." - Dr. Mike Miller
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