Intro (0:00)News and Views (0:56)Stacy started aerial yoga, see the video hereAnd loved it so much she bought a system for home, the Aerial Essentials yoga fly kitAll the love Sarah is sending to Stacy from the podcast licensers she met at her book signing events in TexasHow loved Sarah felt during her Texas stops, and especially by those who brought her AIP friendly food to enjoy during her hectic travelsWhat else Sarah did during her tripWhen Sarah returned home, she had a busy Monday morning appearing on a local news station to help with the opening of a new Sprouts locationHow Matt and Stacy eliminated their weekly stops to multiple grocery storesFor this week's show, we have a number of questions in the queue that are pretty general, but very common and will make for a great discussion for both those new to Paleo and those who have been following this template for a long timeScience with Sarah (15:57)An article published in the scientific journal Nature, Diet Induced Extinctions in the Gut Microbiota Compound Over GenerationsThe study asked the simple question - what happens to the gut micro biome when we go on a low fiber diet?The standard american diet is a low fiber dietWhat happens over the long-termAre the results reversibleWhat happens from one generation to the next since we inherit our parents micro biomeThe gut micro biome refers to the collection of microbes living in our digestive trackWe have as many cells in our gut as we have in our whole body, if not doubleWe depend on this bacteria that lives in our gut - they help us digest our food, access nutrients from our food, create nutrients from our food, regulate the immune system, regulate our metabolism, they regulate our gut barrier, they regulate our neurotransmitters, they impact every system in our bodyEvery chronic illness is linked back to something going wrong with the bacteria in the gutWhat makes for a healthy gut micro biome is one with a large variety of different types of species that live in our gutWe achieve this by eating a fiber rich diet from veggies, fruit, nut and seeds - and focusing on big portions of non-starchy vegetables with as much variety as possibleToo high of fat can mess with the type of bacteria that grows in our bodyWhat the study did to explore the questions surrounding a low fiber dietAnd what the study found when studying a low fiber diet in mice They then looked at what happened over the course of four generations of high-fiber diets vs. low-fiber diets, and switching on an off between the twoThe paper emphasized that if we don't fix the food system, we are not going to be able to recover human health because how linked our health is with this diversity of the gut micro biomeEssentially bacteria extinction is taking placeNot just a SAD is to blame for these changes, low carb and ketogenic diets are also low fiber and they also happen to be high fatWhy emphasis on getting more vegetables is criticalThe daily recommended allowance of fiber is 25 gAim for 9 to 14 servings of vegetables with a mix of starchy or nonYou can use an app like CRON-O-Meter to track your fiber intakeThe value that journaling for a couple of days can play in your overall healthEat more vegetables, look for great sources of probiotics, don't regret the things you have done in the pastQuestions & Answers (34:54)Mary - can you overdo fiber?Generally the answer is no, but there is a big but to the answerBacteria help us breakdown fiber - when we don't have the right types of bacteria to help us breakdown that fiber it can cause gastrointestinal symptomsWe can see these symptoms not only when fiber intake is too high, but when we are trying to increase our fiber intake, or reintroduce fiber after a SIBO approach where we are starving bad bacteriaSlowly increase fiber if you are experiencing trouble, as opposed to automatically focusing on the 25 g a day - monitor GI symptoms, and pull back if you experience uncomfortable side effectsGlenda - what are the best