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Hiking in Dordives, Loiret/Centre, Val-De-Loire, France

June 15th, 2025

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Hiking in Préfontaines, Château-Landon, Le Fusain, Sceaux-du-Gâtinais, Courtempierre - Loiret/Centre, Val-De-Loire, France June 8th, 2025

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Hiking in Villemoutiers, Loiret/Centre, Val-De-Loire, France

June 1st, 2025

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Hiking in Amilly, Loiret/Centre, Val-De-Loire, France

May 26th, 2025

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Hiking in Triguères, Loiret/Centre, Val-De-Loire, France

April 6th, 2025

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Hiking in Lorris, Loiret/Centre, Val-De-Loire, France

March 30th, 2025

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Hyacinths - Jacinthes - Jacintos Genus Hyacinthus

2025/03/17

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Summary of "The Truth About Bread — Why Your Ancestors Could Digest It (And Why You Might Not)" by Ashley Armstrong

This article explores why bread, a staple food that sustained our ancestors for millennia, is now linked to digestive issues like bloating, gluten sensitivity, and celiac disease in modern times. It argues that the problem isn’t bread itself but the significant changes in wheat cultivation, processing, and bread-making practices over the past century. Below is a detailed analysis of why our ancestors could digest bread more easily and why many people struggle with it today, based on the article's key points.

Historical Bread Consumption

Our ancestors relied heavily on bread without the widespread digestive problems seen today. For instance:

In the 1880s, men consumed up to 16 pounds of bread per week, and women ate about 8 pounds, according to household guides from that era.

Conditions like celiac disease and gluten sensitivity were rare, suggesting that the bread they ate was fundamentally different from modern versions.

Why Modern Bread Is Harder to Digest

The article identifies several modern agricultural and processing practices that have altered bread, making it less digestible for many people:

Glyphosate Use in Wheat Farming

Pre-harvest desiccation: Farmers spray wheat with glyphosate (a common herbicide) before harvest to dry it uniformly, a practice that has increased 400% in the last two decades.

Impact: Glyphosate residues remain in wheat products and may disrupt the gut microbiome by killing beneficial bacteria while allowing harmful ones to thrive. This dysbiosis is linked to digestive disorders like celiac disease.

Modern Wheat Varieties

Selective breeding: Over the past century, wheat has been bred for higher yields, disease resistance, and compatibility with industrial processing, not for nutritional value or digestibility.

Result: Changes in wheat’s protein structures (e.g., gluten components like gliadin) make it harder for some people to break down, potentially triggering immune responses or gut inflammation.

Shift Away from Traditional Fermentation

Historical methods: Our ancestors used slow sourdough fermentation, which relied on wild yeasts and lactic acid bacteria to leaven bread over days. This process broke down gluten proteins (especially gliadin) by over 50% in 24 hours, reduced phytic acid (an antinutrient), and enhanced digestibility.

Modern methods: Today’s quick-rise commercial yeast cuts baking time to hours, skipping the fermentation that makes bread easier to digest. This leaves gluten intact, exacerbating issues for sensitive individuals.

Enriched Flour

What it is: Most commercial bread uses "enriched flour," stripped of natural nutrients during processing and then fortified with synthetic vitamins (e.g., folic acid) and iron shards (ferrous sulfate).

Problems:

Synthetic nutrients may not be as bioavailable as natural ones.

Ferrous sulfate can cause oxidative stress and iron overload, with underreported amounts on labels misleading consumers about intake.

Hidden Additives

Examples: Commercial bread often contains inflammatory seed oils (e.g., soybean oil) and chemicals like potassium bromate, a dough conditioner banned in many countries (but not the U.S.) due to its potential carcinogenic properties.

Effect: These additives prioritize shelf life and texture over health, contributing to inflammation and digestive discomfort.

The Role of Sourdough Fermentation

The article emphasizes traditional sourdough as a solution:

Gluten breakdown: Lactic acid bacteria in sourdough reduce gliadin (a problematic gluten component) by over 50% during long fermentation, making it more tolerable for those with non-celiac gluten sensitivity.

Gut health: Fermentation lowers phytic acid, improves mineral absorption, and introduces beneficial bacteria, supporting a healthy microbiome.

Caveat: Sourdough still contains gluten and is not safe for people with celiac disease.

Why Ancestors Digested Bread Better

Better ingredients: They ate heritage wheat varieties with simpler protein profiles, free from glyphosate and synthetic additives.

Traditional preparation: Slow fermentation broke down hard-to-digest components, enhancing nutritional value and tolerability.

No industrial interference: Bread was made without the chemicals and shortcuts of modern production.

Solutions for Modern Consumers

The article suggests that bread can still be a healthy food if we revert to traditional practices:

Choose real sourdough: Opt for bread made with long fermentation (check labels for "yeast" to avoid fake sourdough with artificial flavoring).

Seek heritage wheat: Look for older wheat varieties less altered by industrial breeding.

Avoid harmful additives: Select organic or glyphosate-free flour and read labels to skip enriched flour, seed oils, and preservatives like potassium bromate.

Support artisanal bakers: Buy from small-scale producers using high-quality, traditional methods.

For those who can’t tolerate wheat, carefully selected gluten-free options are an alternative, but ingredient quality remains critical.

Conclusion

Bread isn’t inherently "bad"—it’s what modern practices have done to it that’s the issue. Our ancestors thrived on bread because it was made with nutrient-rich, unadulterated wheat and slow fermentation techniques that prioritized digestibility. Today’s industrial shortcuts—glyphosate, altered wheat, quick-rise yeast, and additives—have turned this ancient staple into a potential health concern. By understanding these changes, we can make informed choices to enjoy bread that aligns with our bodies, much like it did for generations before us.

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Hiking in Saint Germain des Prés, Loiret/Centre, Val-De-Loire, France

March 16th, 2025

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The article "Study Challenges the Current Definition of Obesity" by Dr. Joseph Mercola, published on March 7, 2025 critiques the traditional use of Body Mass Index (BMI) as the primary tool for diagnosing obesity, highlighting its inability to assess fat distribution, metabolic health, or functional impairments. Drawing from a study in The Lancet Diabetes & Endocrinology, it argues that obesity should be redefined beyond weight alone, proposing a distinction between "preclinical obesity" (excess fat without health issues) and "clinical obesity" (excess fat causing organ damage or metabolic dysfunction). This shift aims to address both overdiagnosis (e.g., muscular individuals mislabeled as obese) and underdiagnosis (e.g., those with normal BMI but hidden visceral fat and metabolic problems).

Key points include:

Flaws of BMI: It misclassifies healthy, muscular people as obese while missing those with normal BMI but poor metabolic health, leading to unnecessary treatments or delayed interventions.

New Diagnostic Framework: Researchers suggest confirming excess fat with tools like waist circumference or direct fat measurement, focusing on health impacts rather than just weight.

Health Risks and Stigma: Misdiagnosis contributes to weight stigma, deterring people from seeking care and worsening mental and physical health through stress and unhealthy coping behaviors.

Practical Solutions: The article recommends lifestyle changes like eliminating vegetable oils, prioritizing insulin-friendly carbs (e.g., fruits, white rice), fixing nutrient deficiencies (e.g., vitamin D, magnesium), and incorporating strength training and walking to boost metabolic health—not just weight loss.

Mercola emphasizes assessing obesity through metrics like waist-to-hip and waist-to-height ratios, alongside metabolic markers (e.g., fasting insulin, HOMA-IR), rather than relying solely on BMI. The goal is to treat obesity as a chronic condition affecting function and metabolism, reducing stigma and improving outcomes.

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Hiking in Château-Renard, Loiret/Centre, Val-De-Loire, France

March 2nd, 2025

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Hiking in Chuelles, Loiret/Centre, Val-De-Loire, France

February 16th, 2025

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Summary

Butyrate, a short-chain fatty acid produced by gut bacteria that ferment dietary fiber, helps improve metabolic health by enhancing insulin function, regulating glucose levels and supporting healthy body composition

Unlike most cells that use glucose, colonocytes (the epithelial cells that line your colon) prefer butyrate for energy, converting 70% to 80% through beta-oxidation to maintain gut barrier health

Promoting butyrate production through fiber intake is beneficial, but only if your gut is healthy. If your gut is compromised, starting with dextrose water before transitioning to whole foods is recommended

Lifestyle factors significantly impact butyrate production, with chronic stress, smoking, excessive drinking and antibiotic overuse reducing beneficial gut bacteria and SCFA production

Excessive linoleic acid consumption, common in processed foods and vegetable oils, reduce beneficial gut bacteria, negatively affecting gut and metabolic health

The document "Butyrate - The Metabolic Powerhouse Fueling the Gut and Beyond" by Dr. Joseph Mercola explores the critical role of butyrate, a short-chain fatty acid produced by gut bacteria through the fermentation of dietary fiber. Butyrate is highlighted for its ability to enhance metabolic health by improving insulin sensitivity, regulating glucose levels, and supporting a healthy body composition. Unlike most cells that rely on glucose, colonocytes—the cells lining the colon—prefer butyrate as their primary energy source, utilizing up to 80% of it through beta-oxidation to maintain gut barrier health. This preference underscores butyrate's essential role in sustaining the health and function of the colonic epithelium.

The document emphasizes that while promoting butyrate production through increased fiber intake is generally beneficial, it is effective only if the gut is healthy. For individuals with compromised gut health, starting with dextrose water before transitioning to whole foods is recommended to avoid exacerbating existing issues. Lifestyle factors such as chronic stress, smoking, excessive drinking, and antibiotic overuse can negatively impact beneficial gut bacteria and SCFA production. Additionally, excessive consumption of linoleic acid, commonly found in processed foods and vegetable oils, can reduce beneficial gut bacteria, further compromising gut and metabolic health.

Butyrate's role in strengthening the gut barrier is significant, as it targets tight junctions, the mucus layer, and the production of antimicrobial peptides, thereby preventing inflammation and immune activation. Its anti-inflammatory properties are exerted through various mechanisms, including inhibiting pathobiont growth, increasing mucosal barrier integrity, and modulating immune cells. Beyond its gut-specific benefits, butyrate also plays a role in managing obesity by influencing energy expenditure, enhancing fat oxidation, and modulating appetite-regulating pathways.

The document notes that while dietary fiber is essential for butyrate production, individuals with damaged gut microbiomes may experience adverse effects from high-fiber intake, as it can fuel pathogenic bacteria and produce endotoxins. To benefit from a high-fiber diet, it is crucial to first heal and seal the gut, allowing beneficial bacteria to thrive. This process involves gradually introducing complex carbohydrate sources, such as whole fruits and white rice, after initially using dextrose water to support gut healing. Limiting linoleic acid intake to less than 5 grams per day is also recommended to support butyrate production and overall gut health. Overall, the document underscores the importance of a healthy gut for effective butyrate production and its role in maintaining metabolic and gut health. Key points:

Metabolic Health: Butyrate enhances metabolic health by improving insulin sensitivity, regulating glucose levels, and supporting healthy body composition.

Energy Source for Colonocytes: Unlike most cells that use glucose, colonocytes (cells lining the colon) prefer butyrate for energy, converting 70% to 80% through beta-oxidation to maintain gut barrier health.

Gut Health: Promoting butyrate production through fiber intake is beneficial, but only if the gut is healthy. For compromised guts, starting with dextrose water before transitioning to whole foods is recommended.

Lifestyle Factors: Chronic stress, smoking, excessive drinking, and antibiotic overuse can reduce beneficial gut bacteria and SCFA production.

Linoleic Acid: Excessive consumption of linoleic acid, common in processed foods, can reduce beneficial gut bacteria, negatively affecting gut and metabolic health.

Gut Barrier Function: Butyrate strengthens the gut barrier by targeting tight junctions, the mucus layer, and the production of antimicrobial peptides, thereby preventing inflammation and immune activation.

Anti-Inflammatory Action: Butyrate exerts anti-inflammatory effects by inhibiting pathobiont growth, increasing mucosal barrier integrity, and modulating immune cells.

Obesity Management: Butyrate fights obesity by influencing energy expenditure, enhancing fat oxidation, and modulating appetite-regulating pathways.

Dietary Fiber: While dietary fiber is essential for butyrate production, a healthy gut microbiome is necessary to reap its benefits. High-fiber intake can exacerbate issues in individuals with damaged microbiomes.

Gut Healing: For those with compromised gut health, starting with dextrose water and gradually transitioning to whole fruits and other complex carb sources is recommended.

Linoleic Acid Limitation: Limiting linoleic acid intake to less than 5 grams a day is advised to support butyrate production and overall gut health.

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Hiking in Gy-Le-Nonains, Loiret, Centre-Val de Loire, France

February 9, 2025

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Hiking in Saint-Maurice-sur-Fessard - Loiret, Centre-Val de Loire, France

February 2nd, 2025

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Hinking in Chailly-En-Gatinäis and Presnoy, Loiret/Centre-Val-De-Loire, France

January 26, 2025

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The article by Dr. Jennifer Sass for the Natural Resources Defense Council (NRDC) highlights two new research papers that unveil concerning human health risks associated with neonicotinoid pesticides, or "neonics." Research Findings: The first paper discusses human poisonings with neonics, revealing that these pesticides are frequently associated with human health incidents, including severe cases like paralysis and death. It was observed that neonics are often detected in food, water supplies, and even breast milk, suggesting widespread human exposure. The study emphasizes that the U.S. Environmental Protection Agency (EPA) has not adequately acted on these risks. The second paper focuses on the developmental neurotoxicity of neonics, linking exposure to these chemicals with potential adverse effects on brain development in mammals. It points out that the EPA has not included these findings in its regulatory assessments, which could lead to underestimating the risks neonics pose to human health. Neonics are described as systemic neurotoxic insecticides that mimic nicotine, affecting the nervous system of insects, leading to paralysis and death. However, they also have significant environmental persistence and can harm beneficial insects like bees. There are concerns about neonics potentially causing developmental issues, including neurodevelopmental effects like autism spectrum disorder, memory loss, and tremors. The systemic nature of neonics means that their residues can be found within produce, not just on the surface, increasing the risk of human exposure through diet. The EPA has been criticized for not adequately addressing these risks in their assessments. There's a call for more stringent regulation or even cancellation of neonics due to their potential harm to both environment and human health. The research suggests that neonics might not have a "safe" exposure level, particularly during critical developmental stages, echoing concerns similar to those about other neurotoxins like lead or mercury. It is urgent a reevaluation of neonics' use and regulation based on emerging health risk data.