Microbiome Rescue: THE Guide

HOSTED BY SHIVAN SARNA
THE MICROBIOME
RESCUE GUIDE
TABLE OF CONTENTS
Microbiome Rescue Guide ........................................................................... 01
Where is the microbiome? ......................................................................... 01
Where does the microbiome come from? .................................................... 02
What does the gut microbiome do? ............................................................ 03
What are the consequences of an unhealthy microbiome? ......................... 03
What hurts the microbiome? .......................................................................... 05
Antibiotic overuse ...................................................................................... 05
Eating A SAD ............................................................................................. 05
Hormonal birth control methods ................................................................ 06
Stress ........................................................................................................ 06
Little time spent outside .......................................................................... 06
Chemical and pesticide exposure ............................................................ 06
What helps the gut microbiome? .................................................................. 07
The Microbiome & Hormones ........................................................................ 09
Are probiotics the answer to a healthy microbiome? .................................... 10
Your Host ...................................................................................................... 11
Sources ........................................................................................................ 12
Boosting
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It weighs about the same as your brain… but you can’t see it without
specialized equipment.
It makes up as much as 90% of cells in the human body… but it isn’t human.
Yes, I’m talking about the microbiome: the collection of 100 trillion smaller-
than-microscopic organisms that live in and on your body.
We can’t see them, but they’re there - and they play a MAJOR role in all
aspects of your health.
In fact, you’ll be shocked by all the different ways your “friendly bacteria”
impact your body.
WHERE IS THE MICROBIOME?
The short answer is that your microbiome is everywhere - that
is, you have friendly bacteria living all over and in your body.
Skin Microbiome
Oral Microbiome
Vaginal Microbiome
And of course - the gut microbiome
PAGE 01 Non-Transferable Access Provided to SIBO SOS®

© Chronic Condition Rescue | All Rights Reserved
WHAT MAKES UP THE MICROBIOME?
While we might call the microbiome bacteria to keep things simple, in
reality the microbiome is made up of:
Bacteria
Archaea
Fungi
Protists
Viruses
These organisms can be one of three types:
COMMENSAL MUTUALISTIC PATHOGENIC
this means the bacteria this means both the this means the bacteria
benefits from the host, bacteria and the host cause harm in some
without hurting or benefit from the way to their host
helping it bacteria being (that’s us)
present
In general,
the more diversity in your microbiome,
the better.
WHERE DOES THE MICROBIOME COME FROM?
The longstanding belief has been that we are born without a microbiome, and
begin developing it as we pass through the birth canal and start interacting
with the world.
But new research suggests that we might actually get our first exposure to
microbiota in utero, transferred directly from mother to child!
No matter when it starts, we do know that the microbiome grows and changes
throughout our life, based on the environment we exist in.

Food, stress, chemical exposure, cleanliness, and where you live can all have
major impacts on the microbiome.
One thing is for sure: no two people have an identical microbiome - not even
identical twins. Each person’s microbiome is 100% unique to them - although
many share some large scale similarities.
WHAT DOES THE GUT MICROBIOME DO?
Breaks down and absorbs nutrients in the food we eat
Communicates with the brain and immune system
Produces sex hormones
Produces the brain’s chemical messengers -
including 90% of serotonin
Processes waste
Extracts calories from food
Controls weight gain and loss hormones
like leptin and ghrelin
Removes used hormones from the body
Manages inflammation
WHAT ARE THE CONSEQUENCES

OF AN UNHEALTHY MICROBIOME?
Acne Autoimmune diseases and inflammation
Allergies Cancer
Antibiotic-related diarrhea Chronic fatigue syndrome
Anxiety Dementia & Alzheimer's
Asthma Dental cavities
Autism Depression

Diabetes Migraines
Eczema Obesity
Gastric ulcer Osteoarthritis
Hardening of the arteries Parkinson’s disease
Heart disease Psoriasis
Inflammatory bowel illnesses Rosacea
Malnutrition ...and more
THE MICROBIOME & YOUR WEIGHT
Have you ever felt like your weight was out of your control? You might not be
too far off! The microbiome plays major roles in controlling weight and
appetite.
Your microbiome controls how many calories you absorb from the food
you eat. Multiple studies have demonstrated that 3,500 extra calories doesn’t
always equal an extra pound of weight… despite what the math says! In one
experiment, 12 sets of identical twin men were fed 1,000 extra calories a day, 6
days a week for 100 days. Based on the math, they should have gained 24 lbs
exactly. Did that happen? Nope - in fact, the average weight gain was 18 lbs,
the smallest weight gain was just 9 lbs, and the greatest was 29 lbs. And most
importantly: even IDENTICAL twins didn’t gain the same amount of weight,
which points to the microbiome, not genetics, being to blame. Scientists
believe this has to do with how the microbiome both absorbs calories and
communicates with the body regarding fat storage and hormone production.
Your microbiome also impacts what foods you crave, when you’re
hungry, and when you’re full. Some bacteria crave healthy foods - like fruits
and veggies while others want high fat and sugar foods. Depending
on what type of bacteria are predominantly in your
gut, your cravings may change. The microbiome
also influences the release of hormones like
ghrelin, insulin, and leptin, which control hunger
and satiety cues.

WHAT HURTS THE MICROBIOME
Unfortunately, so many elements of the modern world really hurt the
microbiome and prevent it from functioning optimally. This is a BIG problem for
our health and holds us back from vitality.
Here are some major offenders:
ANTIBIOTIC OVERUSE
Antibiotics work by completely demolishing the bacteria in your gut -
good and bad. When you’re infected with a dangerous, bad bacteria -
this is a lifesaver! But there is still collateral damage… and some
research has indicated it can take as long as TWO YEARS for the
microbiome to recover from just one round of antibiotics… and the
amount that the average American takes 1x per year.
Even worse? Overuse of antibiotics has also led to antibiotic-resistant
bacteria… that can’t be killed by standard antibiotics and requires
even stronger, harsher drugs.
EATING A SAD
SAD stands for Standard American Diet - foods like processed pizza,
bread, donuts, fried chicken, hamburgers, and hot dogs. In short: junk
food. What this food all has in common is that it lacks the prebiotic
fibers your gut microbiome eats, and without it, they reduce in number
because there simply isn’t enough food.

HORMONAL BIRTH CONTROL METHODS
Research has shown that hormonal birth control like the pill can be just
as devastating to the gut microbiome as a daily antibiotic! And that’s
a major issue, because millions of women use these pills daily for
years, with no idea they could be harming the microbiome.
STRESS
Stress - the ultimate evil! Stress can wreak havoc on almost every
aspect of your health, including the microbiome. The ill effects of
stress are only intensified by the way stress causes us to be more
sedentary and eat more nutrient-poor foods.
LITTLE TIME SPENT OUTSIDE
The great outdoors is where we are exposed to many beneficial
bacteria that help build up and diversify the microbiome - but few of
us get significant time outdoors, and even less here we are in direct
contact with nature. Think: toes in the sand, hands in the dirt.
CHEMICAL AND PESTICIDE EXPOSURE
In the same way antibiotics can wreck the microbiome, chemicals and
pesticides can too - but they’re much more sneaky about it! Pesticide
residue is on many of the healthiest foods (yikes!) and we’re exposed
to 1,000s of chemicals daily from toiletries, cleaning products, cars
exhaust, building materials, and more.

WHAT HELPS THE MICROBIOME
Bacteria need food to survive - just like us! And their favorite food? It’s fiber!
In fact, much of the fiber we eat couldn’t be broken down in our body if it
wasn't for bacteria.
In the large intestine, the microbiota consume fiber and turn it into Short Chain
Fatty Acids (SFCAs) which play many key roles in health.
The first thing we can do? Eat a diet rich in fiber and plant foods to give the
microbiome plenty of the food it needs to survive.
Taking supplemental probiotics or eating fermented foods (which are rich in
naturally occurring probiotics) can give the gut a boost, too.
Some fermented foods to feast on:
Sauerkraut
Yogurt
Kefir
Kombucha
Kimchi

Foods that are particularly rich in fiber
bacteria eat - also called prebiotics -
include:
Asparagus
Onions
Jerusalem Artichokes
Garlic
Apples
Leeks
Banana
Oats
Cabbage
Jicama
Lentils
Beans
Flaxseeds
But any plant food will benefit your gut bacteria - so fill up your plate with
plenty of fruits and veggies!
Other things that can benefit the microbiome include:
Stress reduction
Gentle exercise
Time spent outdoors
Contact with loved ones
Gardening

THE MICROBIOME & HORMONES
Your brain’s chemical messengers are produced in the gut microbiome.

Serotonin, acetylcholine, GABA, noradrenaline, and dopamine are produced by
the microbiome. These are the hormones that control mood and anxiety.
Multiple studies have demonstrated that people with depression and anxiety
have different microbiota populations than those without the conditions - and
there is even some promising research that supplementing with probiotics can
reduce feelings of depression and anxiety!
The microbiome creates and filters out used hormones. Estrogen,
testosterone, cortisol and other key hormones are produced in large part by
the microbiome. Perhaps even more important? The microbiome helps shuttle
used hormones out of the body so that levels don’t rise too high.

ARE PROBIOTICS THE ANSWER
TO A HEALTHY MICROBIOME?
Probiotics are a key tool for creating and keeping a healthy gut! But there's
much more to it than that… including:
What we eat
How we manage stress
Getting time outside
Enjoying life
Preventing disease
...and more!
That’s why I invite you to join me for the Gut & Microbiome Rescue Summit…
you’ll have a chance to learn directly from the experts and leaders in the world
of Microbiome research and care.
Here’s just some of what we’re covering:
What to eat and avoid for a healthy microbiome
The microbiome-autoimmune connection
Microbiome and your weight
Microbiome and anxiety and depression
Caring for your microbiome if you have IBS or SIBO
The microbiome and chronic disease
And much more!!
I CAN’T WAIT TO SEE YOU AT THE GUT & MICROBIOME

RESCUE SUMMIT - AIRING FREE SEP 7 - 13, 2020
YOUR HOST...
I’m Shivan Sarna and over the past 20 years you may have seen me as a TV Host
(especially if you like shopping). I’m not a doctor, nutritionist, or any other kind
of health practitioner. So how did I end up at SIBO SOS®?
After a lifetime of digestive problems, I was diagnosed with Small Intestine Bacterial
Overgrowth in 2015. I was so excited to finally have a name for the symptoms that made
me miserable - but I was quickly very frustrated by how hard it was to get access to
reliable SIBO information, or even an appointment with a doctor who had experience
treating SIBO. I set out to get answers about SIBO for myself - but along the way, I met
hundreds (and then thousands) of other people like you who had the
same problems: How do we find experts who really understand SIBO?
What do we do if we can’t travel to see one of these experts? Will we
have to suffer forever?
I went back to my teaching roots, I taught yoga in my own

studio for years, and focused on bringing the experts together in
one place to teach all of us: that’s how SIBO SOS® was born.
After finding the answers for myself, I created SIBO SOS® to get
the answers to YOU. In your journey to understand, treat, and
manage IBS, SIBO, and other digestive issues, I’m your guide,
advocate, support, and shoulder to cry on. I won’t tell you what
to do - but I’ll give you a nudge, introduce you to the people
with the answers, and always be here to encourage you.
I created the SIBO SOS® Masterclass and Q&As to

solve this problem. Each Masterclass and Q&A gives
you the opportunity to learn from an expert
practitioner directly and then ask YOUR unique
questions. It’s like attending a medical school class
and having an office visit all rolled into one. I’m
alongside you for support, guidance, and a shoulder
to lean on. I’ve been where you are today, and it
would be an honor to help guide you forward. Let’s
kick SIBO’s butt together!
Get the answers you need so you can start fealing

and get back to life!

SOURCES
https://www.nejm.org/doi/full/10.1056/NEJM199005243222101
https://pubmed.ncbi.nlm.nih.gov/26658991/
https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-019-0620-y
https://www.nature.com/articles/d41586-020-00203-4


Microbiome Rescue: THE Guide

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HOSTED BY SHIVAN SARNA

Microbiome Rescue Guide ........................................................................... 01

Where is the microbiome? ......................................................................... 01

Where does the microbiome come from? .................................................... 02

What does the gut microbiome do? ............................................................ 03

What are the consequences of an unhealthy microbiome? ......................... 03

What hurts the microbiome? .......................................................................... 05

Antibiotic overuse ...................................................................................... 05

Eating A SAD ............................................................................................. 05

Hormonal birth control methods ................................................................ 06

Little time spent outside .......................................................................... 06

Chemical and pesticide exposure ............................................................ 06

What helps the gut microbiome? .................................................................. 07

The Microbiome & Hormones ........................................................................ 09

Are probiotics the answer to a healthy microbiome? .................................... 10

Your Host ...................................................................................................... 11

than-microscopic organisms that live in and on your body.

aspects of your health.

impact your body.

WHERE IS THE MICROBIOME?

The short answer is that your microbiome is everywhere - that

And of course - the gut microbiome

PAGE 01 Non-Transferable Access Provided to SIBO SOS®

While we might call the microbiome bacteria to keep things simple, in

reality the microbiome is made up of:

These organisms can be one of three types:

COMMENSAL MUTUALISTIC PATHOGENIC

without hurting or benefit from the way to their host

helping it bacteria being (that’s us)

the more diversity in your microbiome,

WHERE DOES THE MICROBIOME COME FROM?

with the world.

microbiota in utero, transferred directly from mother to child!

throughout our life, based on the environment we exist in.

PAGE 02 Non-Transferable Access Provided to SIBO SOS®

major impacts on the microbiome.

identical twins. Each person’s microbiome is 100% unique to them - although

many share some large scale similarities.

WHAT DOES THE GUT MICROBIOME DO?

Breaks down and absorbs nutrients in the food we eat

Communicates with the brain and immune system

Produces sex hormones

Produces the brain’s chemical messengers -

including 90% of serotonin

Extracts calories from food

Controls weight gain and loss hormones

like leptin and ghrelin

Removes used hormones from the body

WHAT ARE THE CONSEQUENCES

Acne Autoimmune diseases and inflammation

Antibiotic-related diarrhea Chronic fatigue syndrome

Anxiety Dementia & Alzheimer's

Asthma Dental cavities

PAGE 03 Non-Transferable Access Provided to SIBO SOS®

Gastric ulcer Osteoarthritis

Hardening of the arteries Parkinson’s disease

Heart disease Psoriasis

Inflammatory bowel illnesses Rosacea

Malnutrition ...and more

THE MICROBIOME & YOUR WEIGHT

which points to the microbiome, not genetics, being to blame. Scientists

on what type of bacteria are predominantly in your

gut, your cravings may change. The microbiome