#Upeka #Microbiota #GutHealth #Butyrate #Nutrition
Can the gut microbiota help us live longer and better? 🦠 In this new episode of Upeka, we discover how gut health influences inflammation, stress, anxiety, brain fog, and even longevity.

Tania Llasera talks with Dr. Sara Marín, a physician specializing in gut microbiota and women's health, and Patricia Quintana, a nutritionist and food technologist, to learn how to take care of our gut simply and without resorting to fad diets.

We discuss which foods benefit the gut microbiota, what butyrate is, and how sugar, sweeteners, alcohol, and ultra-processed foods affect our gut. Our experts also recommend some habits we can incorporate starting today.

We also explored the gut-brain connection, why stress can disrupt our digestion, and the role of fiber, yogurt, kefir, and other fermented foods in maintaining a healthy gut microbiota.

Because it's never too late to start taking care of your gut health. 💜

And you, what changes are you going to make to care for your gut microbiota?

🎙️ Our Guests:
🦠 Sara Marín: PhD, expert in gut microbiota and women's health Instagram: uncafecontudoctora
🍎 Paloma Quintana: Nutritionist and food technologist Instagram: nutricionconq

00:00 Is the gut microbiota the key to longevity?

01:49 Welcome and introduction of the experts
03:10 Gut microbiota, longevity, and epigenetics
05:20 What is the gut microbiota?

06:24 Butyrate: Why it's so important for the gut
10:24 Habits that help you live longer and better
12:12 Is there a perfect gut microbiota?

13:41 Microbiota tests: Are they really useful?

15:53 ​​How to enrich your gut microbiota
17:57 Menopause, digestion, and brain fog
21:42 How stress affects gut health
26:03 Vagus nerve: What it is and how to activate it
31:14 Three tricks to improve digestion
33:24 What to do after eating
35:51 Constant hunger, satiety, and the gut-brain axis
41:39 What is a fecal microbiota transplant? 43:48 Prebiotics, probiotics, postbiotics, and antibiotics
46:19 Omeprazole: myths and risks of misuse
48:42 Gas, bloating, and intestinal inflammation
53:21 What stool says about our health
55:39 Women, constipation, and the menstrual cycle
59:32 What floating or dry stools mean?
1:01:04 Remedies to combat constipation
1:04:00 What happens when we eat constantly?
1:06:02 Fasting and digestive rest: how long to wait between meals
1:07:04 Snack-dinner and foods that promote a healthy gut microbiota
1:09:49 Is it bad to eat fruit after eating? 1:10:51 Heartburn, Acid Reflux, and Indigestion
1:12:23 How to Prepare Fermentable Fiber at Home
1:13:27 What is SIBO and Why is it Being Diagnosed More and More?
1:19:29 Irritable Bowel Syndrome and Constipation
1:22:42 Depression, Psychobiotics, and Gut Health
1:25:03 Probiotic Foods to Care for Your Gut
1:26:25 The Best Foods for a Healthy Gut Microbiota
1:31:45 Sugar or Sweeteners: Which is Worse? 1:38:08 The foods that most damage the gut microbiota
1:40:45 Fad diets, gut microbiota, and weight gain
1:45:35 How long does it take for the gut microbiota to recover?
1:46:27 Conclusions and farewell

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