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Jelita, mózg i spółka, czyli psychobiotyczna rewolucja
Tylko 1% genów w ustroju człowieka należy do jego genomu.
Pozostałe 99% – te należące do drobnoustrojów – nieustannie się zmienia.
Każdego ranka jesteś zatem kimś innym.
Czy te masy bakterii sterują twoim mózgiem? Odpowiedź brzmi: tak! Jelitowa flora bakteryjna potrafi wpływać na twoje zachowania, decyzje i upodobania oraz kształtować nastroje.
W tej książce autorzy wywracają do góry nogami (dosłownie) obowiązujące schematy. Ujawniają, jakie znaczenie dla zdrowia, w tym psychicznego, ma praca jelit i to, co jesz oraz jak działa oś mózgowo-jelitowa. Pomagają w dokonywaniu właściwych wyborów żywieniowych. Prezentują produkty spożywcze najwłaściwsze dla jelit, w tym psychobiotyki, dzięki którym możesz wieść szczęśliwsze i zdrowsze życie. Bo porządek w brzuchu potrafi nie tylko zapewnić ci lepszy humor, ale także usprawnić myślenie, poprawić pamięć oraz rozprawić się z depresjami i stanami lękowymi, a także szeregiem schorzeń, jak choroby Parkinsona i Alzheimera, nieswoiste zapalenie jelit, zespół jelita drażliwego, otyłość, łuszczyca, egzema, zapalenie stawów, stwardnienie rozsiane czy autyzm.
Książka zgłębia tajniki zdumiewającej komunikacji brzucha z mózgiem (i na odwrót), ujawnia, jak nad nią zapanować oraz jak łatwo i bezpiecznie przeciągnąć naturę na swoją stronę.
Okazuje się, że kontrolę nad własnym ciałem można przywrócić zwykłą, naturalną dietą uzupełnioną określonymi mikrobiologicznymi produktami spożywczymi i suplementami. U zdumiewająco wielu osób taka zmiana bywa równie skuteczna jak leczenie.
To zadziwiająca opowieść o tym, jak drobnoustroje oddziałują na twój umysł.
To psychobiotyczna rewolucja.
Pozostałe 99% – te należące do drobnoustrojów – nieustannie się zmienia.
Każdego ranka jesteś zatem kimś innym.
Czy te masy bakterii sterują twoim mózgiem? Odpowiedź brzmi: tak! Jelitowa flora bakteryjna potrafi wpływać na twoje zachowania, decyzje i upodobania oraz kształtować nastroje.
W tej książce autorzy wywracają do góry nogami (dosłownie) obowiązujące schematy. Ujawniają, jakie znaczenie dla zdrowia, w tym psychicznego, ma praca jelit i to, co jesz oraz jak działa oś mózgowo-jelitowa. Pomagają w dokonywaniu właściwych wyborów żywieniowych. Prezentują produkty spożywcze najwłaściwsze dla jelit, w tym psychobiotyki, dzięki którym możesz wieść szczęśliwsze i zdrowsze życie. Bo porządek w brzuchu potrafi nie tylko zapewnić ci lepszy humor, ale także usprawnić myślenie, poprawić pamięć oraz rozprawić się z depresjami i stanami lękowymi, a także szeregiem schorzeń, jak choroby Parkinsona i Alzheimera, nieswoiste zapalenie jelit, zespół jelita drażliwego, otyłość, łuszczyca, egzema, zapalenie stawów, stwardnienie rozsiane czy autyzm.
Książka zgłębia tajniki zdumiewającej komunikacji brzucha z mózgiem (i na odwrót), ujawnia, jak nad nią zapanować oraz jak łatwo i bezpiecznie przeciągnąć naturę na swoją stronę.
Okazuje się, że kontrolę nad własnym ciałem można przywrócić zwykłą, naturalną dietą uzupełnioną określonymi mikrobiologicznymi produktami spożywczymi i suplementami. U zdumiewająco wielu osób taka zmiana bywa równie skuteczna jak leczenie.
To zadziwiająca opowieść o tym, jak drobnoustroje oddziałują na twój umysł.
To psychobiotyczna rewolucja.
320 pages, Paperback
Published September 5, 2018
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Displaying 1 - 30 of 124 reviews
September 19, 2017
As a person who has suffered with digestive issues for over 10 years, I have read a lot of books. I followed a lot of advice in a wide variety of said books claiming to fix what ails me but most of it made me worse until I started following Digestive Health with Real Food: A Practical Guide to an Anti-Inflammatory, Low-Irritant, Nutrient Dense Diet for IBS & Other Digestive Issues. After a few years of strictly following that diet I discovered FODMAPs. FYI, you don't need a bunch of books on FODMAPs. I highly recommend: The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders & the cookbook (the recipes are sooo good) The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for Digestive Disorders including IBS, Crohn's, and Colitis
Around a year ago I read Gut: The Inside Story of Our Body’s Most Underrated Organ. I loved this book so much I got the Audible edition next. The next book on the topic I read was The Gut Makeover: 4 Weeks to Nourish Your Gut, Revolutionize Your Health, and Lose Weight & now this book. So far out of all the books, my favorite is still the first I read. However this book falls in second place. I love learning about the inner workings of our body. The more that is discovered, the better I am able to understand & take control of my own health. The most interesting part to me is the one thing that still hasn't changed no matter what new things are discovered about our amazing bodies & that is in order to be healthy we need to eat a variety of vegetables, healthy meats (not factory crap), & fermented foods.
This informative book covers a lot of ground regarding what they call 'physcobiotics' these are basically foods that affect our mood. The premise is that our gut bacteria control our cravings & our mood. If our gut bacteria contains too many of a bad type of bacteria we may crave more of what that bacteria eats. This could be why some of us crave potato chips & others chocolate. - I recently read an article where in the US most women crave chocolate for "that time of the month" but in other countries women craved rice or fish. - The idea is that by eating better, we will feed the good bacteria & over time will reduce or eliminate our cravings for unhealthy foods & improve our mood. By eating good healthy foods & having happy belly bugs, we will likely loose weight, feel better (both physically & mentally), avoid many diseases, heal our bodies & our minds.
The book discusses proboitics that have been tested & proven. Yet one of these, Activia (yogurt you can find pretty much in any chain store) contains sugar. The author recommends avoiding sugar in yogurt because it negates the benefits. I have looked for plain Activia & it doesn't seem to exist. There are other probiotics mentioned. One seemed like it might be perfect for me, but it is banned in the United States. I have decided to order some organic yogurt cultures from a seller on Etsy (WellsOfHealth) that I've bought from in the past with excellent results. I am able to access my own fresh jersey cows milk, so all I need are the cultures. In the meantime I've been adding more yogurt to my diet. I came across a Oui by Yoplait (available in plain & packaged in glass) & the Simple Truth brand by Kroger that seem pretty good until I can start making my own.
Overall if you are looking to improve your health in any way, you will want to read this book & many others like it.
Around a year ago I read Gut: The Inside Story of Our Body’s Most Underrated Organ. I loved this book so much I got the Audible edition next. The next book on the topic I read was The Gut Makeover: 4 Weeks to Nourish Your Gut, Revolutionize Your Health, and Lose Weight & now this book. So far out of all the books, my favorite is still the first I read. However this book falls in second place. I love learning about the inner workings of our body. The more that is discovered, the better I am able to understand & take control of my own health. The most interesting part to me is the one thing that still hasn't changed no matter what new things are discovered about our amazing bodies & that is in order to be healthy we need to eat a variety of vegetables, healthy meats (not factory crap), & fermented foods.
This informative book covers a lot of ground regarding what they call 'physcobiotics' these are basically foods that affect our mood. The premise is that our gut bacteria control our cravings & our mood. If our gut bacteria contains too many of a bad type of bacteria we may crave more of what that bacteria eats. This could be why some of us crave potato chips & others chocolate. - I recently read an article where in the US most women crave chocolate for "that time of the month" but in other countries women craved rice or fish. - The idea is that by eating better, we will feed the good bacteria & over time will reduce or eliminate our cravings for unhealthy foods & improve our mood. By eating good healthy foods & having happy belly bugs, we will likely loose weight, feel better (both physically & mentally), avoid many diseases, heal our bodies & our minds.
The book discusses proboitics that have been tested & proven. Yet one of these, Activia (yogurt you can find pretty much in any chain store) contains sugar. The author recommends avoiding sugar in yogurt because it negates the benefits. I have looked for plain Activia & it doesn't seem to exist. There are other probiotics mentioned. One seemed like it might be perfect for me, but it is banned in the United States. I have decided to order some organic yogurt cultures from a seller on Etsy (WellsOfHealth) that I've bought from in the past with excellent results. I am able to access my own fresh jersey cows milk, so all I need are the cultures. In the meantime I've been adding more yogurt to my diet. I came across a Oui by Yoplait (available in plain & packaged in glass) & the Simple Truth brand by Kroger that seem pretty good until I can start making my own.
Overall if you are looking to improve your health in any way, you will want to read this book & many others like it.
November 21, 2017
After 60 pages, the stickies for passages to re-read were a thicket.
Feeds long term interest in subject. Useful index, appendix, and further reading list.
Well done. Like the format. Teaching me. Let the quotes begin:
"The community of microbes living in your gut--your so-called microbiota--is like another organ of your body. It's a seething alien living inside you, fermenting your food and jealously protecting you against interlopers. It's a pretty unusual organ by any measure, but even more so in that its composition changes with every meal.
"It's not just made of bacteria. Your microbiota is also home to ancient life-forms related to the colorful creatures that tint hot springs, called Archaea. It includes the kings of fermentation, the yeast. It hosts swimming single-celled protozoans, constantly on the prowl. It also includes an even more insane number of viruses, as small relative to bacteria as bacteria are to human cells. Your gut microbiota is spectacularly cosmopolitan, making it a challenging beast to study.
"Your microbiota communicates directly with your second brain, a phrase coined by Michael Gershon in 1998 to refer to the network of nerves surrounding your gut. A good set of microbes encourages this second brain to keep the feast moving. For good health, including mental health, the food you eat needs to be good for you and for your microbiota ... including what we now call psychobiotics." ...
"Research keeps unearthing connections between seemingly unrelated gut and brain diseases. What do skin diseases like psoriasis and eczema have to do with brain problems like multiple sclerosis (MS)? The surprising connection is the gut microbiota. Even seemingly intractable conditions like autism may be improved with psychobiotics. Normal social bonding may depend on a healthy gut."
... "We underestimate these tiny creatures at our peril. So-called single-celled bacteria can in fact form great citylike complexes composed of several different species living harmoniously in a biofilm. It sounds exotic, but you step on biofilms every time you walk over a lichen-covered rock. The biofilms in and on your body are related to lichen, and share their features of resilience and togetherness.
"Biofilms are marvelously complex. They have pores for pumping nutrients, acting as a basic circulatory system. They maintain a protective coating--a primitive skin--that holds water in. The various species communicate with each other, using signaling molecules, including neurotransmitters ... they have in essence become a hardy, multicellular organism.
"The biofilms are everywhere, from your mouth down to your anus. In your mouth, you might know it as plaque. In your intestines, a pathogenic biofilm might be behind Crohn's disease. These biofilms are unavoidable. Fortunately, you can put them on your payroll. ... Properly established, a compatible biofilm can lead to a lifetime of gastronomic bliss, unburdened by inflammation and its frequent companions, depression and anxiety.
"A microbiota that is unbalanced and that provokes an immune response is called dysbiotic. It can lead to inflammation, which is a significant contributor to depression and anxiety. Worse yet, it is a major predictor of mental decline ..."
... "The first theories about the gut-brain connection go back to the 18th-century French anatomist Marie Francois Xavier Bichat, who discovered that the gut has its own nervous system, independent of the central nervous system. It isn't organized in a lump like the brain but rather as an intricate double-layered lacework surrounding your entire gut like a tube sock. Bichat also, far ahead of his time, saw the connection between emotion and the gut, and situated the passions in the 'epigastric center,'as he called it. At the end of the 20th century, the concept was dusted off and better defined by Michael Gershon, who dubbed the intestinal nervous system the 'second brain' in a book with the same name."
... "At the beginning of the 20th century, a French pediatrician named Henri Tissier ... discovered that babies fed on mother's milk had a population of unique microbes he called Bifidobacteria ...
"Tissier ... had two experimental groups of babies: bottle-fed and breast-fed. In the poop of children reared on cow's milk, Tissier didn't find Bifidobacteria. These babies were also not as healthy ... in fact, bottle-fed babies at that time were dying at seven times the rate of breast-fed babies." ...
"We are going to be talking enough about Bifidobacteria that we can nickname it Bifido. ...
"Tissier couldn't know that Bifido, along with other microbes, were not only helping with digestion but were also educating the baby's immune system. Without that basic education the immune system can mistakenly attack beneficial bacteria and even the baby's own cells. That can lead to inflammation and may plant the seed for depression and anxiety as the baby grows. Depression and anxiety can have many roots, but this one may start to grow even before the baby is born."
... "Bercik also tried fecal transplants between mice with specific behavioral traits and found that some of those traits transferred with the feces. When they took feces from an exploratory mouse and transferred it into a timid mouse, exploratory behavior transferred, too." ...
"When you wake up craving a doughnut, where do you think that idea came from? Your cravings are often just committee memos sent up from your gut microbes. They contain a complete list of the carbs, sugars, and fats they are looking for.
"Here's an example of how that works. Some microbes, especially our friendly Bifido species, produce butyrate, which feeds and heals the lining of your gut. Butyrate can make its way to the brain, where it can induce a good mood, dampen inflammation, or encourage the production of a brain-growth hormone."
"Your Bifido thrive on the fiber in your diet. If you feed them fiber and find your mood improving, over time you will start to yearn for the fiber that makes you feel good. That is a simple Pavlovian way to create a craving. Your Bifido has conditioned you to feed it." ...
"Cravings undergo a major change in people who have gotten a stomach bypass to lose weight. They have a completely different microbiota and brand-new cravings. In fact, much of the weight loss attributed to a smaller stomach is actually due to other factors, including changing tastes. Studies are starting to indicate that much may be due to the altered microbiota." ...
"Our cravings seem like an integral part of our psyche ... But when you think of your cravings as microbial longings, it may be easier for you to take back control." ...
***
Feeds long term interest in subject. Useful index, appendix, and further reading list.
Well done. Like the format. Teaching me. Let the quotes begin:
"The community of microbes living in your gut--your so-called microbiota--is like another organ of your body. It's a seething alien living inside you, fermenting your food and jealously protecting you against interlopers. It's a pretty unusual organ by any measure, but even more so in that its composition changes with every meal.
"It's not just made of bacteria. Your microbiota is also home to ancient life-forms related to the colorful creatures that tint hot springs, called Archaea. It includes the kings of fermentation, the yeast. It hosts swimming single-celled protozoans, constantly on the prowl. It also includes an even more insane number of viruses, as small relative to bacteria as bacteria are to human cells. Your gut microbiota is spectacularly cosmopolitan, making it a challenging beast to study.
"Your microbiota communicates directly with your second brain, a phrase coined by Michael Gershon in 1998 to refer to the network of nerves surrounding your gut. A good set of microbes encourages this second brain to keep the feast moving. For good health, including mental health, the food you eat needs to be good for you and for your microbiota ... including what we now call psychobiotics." ...
"Research keeps unearthing connections between seemingly unrelated gut and brain diseases. What do skin diseases like psoriasis and eczema have to do with brain problems like multiple sclerosis (MS)? The surprising connection is the gut microbiota. Even seemingly intractable conditions like autism may be improved with psychobiotics. Normal social bonding may depend on a healthy gut."
... "We underestimate these tiny creatures at our peril. So-called single-celled bacteria can in fact form great citylike complexes composed of several different species living harmoniously in a biofilm. It sounds exotic, but you step on biofilms every time you walk over a lichen-covered rock. The biofilms in and on your body are related to lichen, and share their features of resilience and togetherness.
"Biofilms are marvelously complex. They have pores for pumping nutrients, acting as a basic circulatory system. They maintain a protective coating--a primitive skin--that holds water in. The various species communicate with each other, using signaling molecules, including neurotransmitters ... they have in essence become a hardy, multicellular organism.
"The biofilms are everywhere, from your mouth down to your anus. In your mouth, you might know it as plaque. In your intestines, a pathogenic biofilm might be behind Crohn's disease. These biofilms are unavoidable. Fortunately, you can put them on your payroll. ... Properly established, a compatible biofilm can lead to a lifetime of gastronomic bliss, unburdened by inflammation and its frequent companions, depression and anxiety.
"A microbiota that is unbalanced and that provokes an immune response is called dysbiotic. It can lead to inflammation, which is a significant contributor to depression and anxiety. Worse yet, it is a major predictor of mental decline ..."
... "The first theories about the gut-brain connection go back to the 18th-century French anatomist Marie Francois Xavier Bichat, who discovered that the gut has its own nervous system, independent of the central nervous system. It isn't organized in a lump like the brain but rather as an intricate double-layered lacework surrounding your entire gut like a tube sock. Bichat also, far ahead of his time, saw the connection between emotion and the gut, and situated the passions in the 'epigastric center,'as he called it. At the end of the 20th century, the concept was dusted off and better defined by Michael Gershon, who dubbed the intestinal nervous system the 'second brain' in a book with the same name."
... "At the beginning of the 20th century, a French pediatrician named Henri Tissier ... discovered that babies fed on mother's milk had a population of unique microbes he called Bifidobacteria ...
"Tissier ... had two experimental groups of babies: bottle-fed and breast-fed. In the poop of children reared on cow's milk, Tissier didn't find Bifidobacteria. These babies were also not as healthy ... in fact, bottle-fed babies at that time were dying at seven times the rate of breast-fed babies." ...
"We are going to be talking enough about Bifidobacteria that we can nickname it Bifido. ...
"Tissier couldn't know that Bifido, along with other microbes, were not only helping with digestion but were also educating the baby's immune system. Without that basic education the immune system can mistakenly attack beneficial bacteria and even the baby's own cells. That can lead to inflammation and may plant the seed for depression and anxiety as the baby grows. Depression and anxiety can have many roots, but this one may start to grow even before the baby is born."
... "Bercik also tried fecal transplants between mice with specific behavioral traits and found that some of those traits transferred with the feces. When they took feces from an exploratory mouse and transferred it into a timid mouse, exploratory behavior transferred, too." ...
"When you wake up craving a doughnut, where do you think that idea came from? Your cravings are often just committee memos sent up from your gut microbes. They contain a complete list of the carbs, sugars, and fats they are looking for.
"Here's an example of how that works. Some microbes, especially our friendly Bifido species, produce butyrate, which feeds and heals the lining of your gut. Butyrate can make its way to the brain, where it can induce a good mood, dampen inflammation, or encourage the production of a brain-growth hormone."
"Your Bifido thrive on the fiber in your diet. If you feed them fiber and find your mood improving, over time you will start to yearn for the fiber that makes you feel good. That is a simple Pavlovian way to create a craving. Your Bifido has conditioned you to feed it." ...
"Cravings undergo a major change in people who have gotten a stomach bypass to lose weight. They have a completely different microbiota and brand-new cravings. In fact, much of the weight loss attributed to a smaller stomach is actually due to other factors, including changing tastes. Studies are starting to indicate that much may be due to the altered microbiota." ...
"Our cravings seem like an integral part of our psyche ... But when you think of your cravings as microbial longings, it may be easier for you to take back control." ...
***
December 8, 2024
I had been wanting to read something about the brain-gut connection for a while, because you hear about it often, but of course, me being me, I wanted to dive deep into the topic. This book did its job. You get completely immersed in the biology of bacteria. At the beginning, the book was very technical, and my basic biology knowledge made it challenging occasionally. However, the book explains everything clearly, and there are illustrations. The tricky part was remembering all the names of the bacteria and whether they were good or bad.
This book is entirely science-based and not some self-help book from an influencer promoting a diet that happened to work for them. This is real science, and you can’t deny the conclusion: good bacteria (through healthy food and low stress) = healthy gut = happy you. The book acknowledges that research in this area is still in its infancy, so while it presents many scientific facts, it also recognizes that much remains uncertain, which I appreciated. Love the honesty.
One thing that’s already clear is that the state of your gut is linked to mental health. An unhealthy gut (read: full of bad bacteria) is connected to anxiety and depression. The challenge is that it’s a vicious cycle. Stressed? = bad for your gut = more stress. The book explains exactly how this works. Breaking this cycle is no small feat.
Another interesting insight is that the bacteria in your gut influence your cravings. Good bacteria love fiber, which is becoming increasingly scarce in the Western diet. So we have fewer and fewer good bacteria in us. On the other hand, bad bacteria crave simple sugars and processed fats, and that’s what they make you crave (so if you’re craving sugar, it’s actually those bad bacteria calling for attention). It’s therefore important to starve the bad bacteria (not easy) and feed the good ones. Ultimately, it’s proven that this leads to a happier brain. If you’re wondering how this works, read this book!
So for those who think eating healthy is just about losing weight—realize it’s about so much more. Many diseases originate from gut problems. Not only mental health conditions but also connections have been found with diseases such as diabetes, IBS, eating disorders, obesity, Parkinson’s, dementia, heart diseases, and autism.
Some additional key takeaways from this book: eat fermented foods (for example, yogurt) for good bacteria; eat enough fiber (it keeps your good bacteria alive); don’t take antibiotics unless you are dying (antibiotics kill the good bacteria too, and you need them! The immediate illness might be cured, but your gut weakens afterward); if you’re giving birth, try to deliver vaginally unless there’s no other option; and finally, breastfeeding is incredibly important.
Also interesting: the microbiota of people with obesity is highly efficient in absorbing fats and sugar. So if you have lots of bad bacteria, it’s harder to lose weight. Because you absorb more calories than good bacteria would have.
This is the latest scientific evidence, and it shows that good bacteria (the book explain which are) can heal you and that you have the power to influence this. Instead of just treating symptoms with medication, as we often see in modern medicine. The book also gives hope for the future, as research into psychobiotics shows great promise for better insights into disease and healing.
This review has become way too long, but I had a lot to say about this book. And honestly, I’m still not done talking about it. Very interesting subject.
This book is entirely science-based and not some self-help book from an influencer promoting a diet that happened to work for them. This is real science, and you can’t deny the conclusion: good bacteria (through healthy food and low stress) = healthy gut = happy you. The book acknowledges that research in this area is still in its infancy, so while it presents many scientific facts, it also recognizes that much remains uncertain, which I appreciated. Love the honesty.
One thing that’s already clear is that the state of your gut is linked to mental health. An unhealthy gut (read: full of bad bacteria) is connected to anxiety and depression. The challenge is that it’s a vicious cycle. Stressed? = bad for your gut = more stress. The book explains exactly how this works. Breaking this cycle is no small feat.
Another interesting insight is that the bacteria in your gut influence your cravings. Good bacteria love fiber, which is becoming increasingly scarce in the Western diet. So we have fewer and fewer good bacteria in us. On the other hand, bad bacteria crave simple sugars and processed fats, and that’s what they make you crave (so if you’re craving sugar, it’s actually those bad bacteria calling for attention). It’s therefore important to starve the bad bacteria (not easy) and feed the good ones. Ultimately, it’s proven that this leads to a happier brain. If you’re wondering how this works, read this book!
So for those who think eating healthy is just about losing weight—realize it’s about so much more. Many diseases originate from gut problems. Not only mental health conditions but also connections have been found with diseases such as diabetes, IBS, eating disorders, obesity, Parkinson’s, dementia, heart diseases, and autism.
Some additional key takeaways from this book: eat fermented foods (for example, yogurt) for good bacteria; eat enough fiber (it keeps your good bacteria alive); don’t take antibiotics unless you are dying (antibiotics kill the good bacteria too, and you need them! The immediate illness might be cured, but your gut weakens afterward); if you’re giving birth, try to deliver vaginally unless there’s no other option; and finally, breastfeeding is incredibly important.
Also interesting: the microbiota of people with obesity is highly efficient in absorbing fats and sugar. So if you have lots of bad bacteria, it’s harder to lose weight. Because you absorb more calories than good bacteria would have.
This is the latest scientific evidence, and it shows that good bacteria (the book explain which are) can heal you and that you have the power to influence this. Instead of just treating symptoms with medication, as we often see in modern medicine. The book also gives hope for the future, as research into psychobiotics shows great promise for better insights into disease and healing.
This review has become way too long, but I had a lot to say about this book. And honestly, I’m still not done talking about it. Very interesting subject.
May 22, 2023
An overview of some of the interesting connections between gut bacteria, mental health and physical health. The science is summarized and footnoted. The book goes in more of a self help direction. The final conclusion is simplistic - all mental health problems could be solved with the right gut bacteria. This knocks down a 4 star book to 3 stars.
The brain is more complex than any other organ in the body, and mental illness like depression and anxiety (frequently mentioned in the book) are multifactorial. You cannot convincingly claim that a single factor like gut bacteria will solve these issues. Gut bacteria is important, but the author oversells it as a miracle cure.
The brain is more complex than any other organ in the body, and mental illness like depression and anxiety (frequently mentioned in the book) are multifactorial. You cannot convincingly claim that a single factor like gut bacteria will solve these issues. Gut bacteria is important, but the author oversells it as a miracle cure.
March 11, 2018
If there’s one takeaway it’s that there is much more research to be done & much more to be discovered about the gut-brain axis. The workings of the human body are still mostly a mystery, medicine still more of an art than a science. A book like this can help a person to Be One’s Own Doctor even if it doesn’t definitively answer questions like what probiotic I should buy for a particular condition. While the book does point towards some products/strains to try, this part is a little frustrating because it seems that the most promising formulations, with good research to back them up, have yet to hit the market, but that’s of course not the book’s fault. The book presents a good overview, in any case, of recent and current research.
June 17, 2018
Fascinating! I thought I knew quite a bit about gut bacteria and how it controls pretty much everything we do, but this book blew my mind! Not an easy read, which kind of bums me out—everybody should know that they can control their moods, psychological disorders, and autoimmune diseases by eating the right foods. But it makes me hopeful that this relatively new research will be going mainstream soon.
July 28, 2018
Fascinating, life changing read
A detailed, readable, informative and accessible insight into the role of gut bacteria in everything from mood to Alzheimer’s. If this doesn’t make you give up sugar, nothing will....
A detailed, readable, informative and accessible insight into the role of gut bacteria in everything from mood to Alzheimer’s. If this doesn’t make you give up sugar, nothing will....
January 2, 2023
Quedé para la cagá con este libro. Desde hoy solo se come chucrut y kefir.
March 26, 2023
Literalmente una revolución, este libro esta lleno de información que te invita a reflexionar como estamos dañando nuestra salud y la de los demás. Actualmente vivimos en un mundo demasiado alejado del la salud de nuestra microbiota, en lugar de ver a estos pequeños seres (bacterias, hongos, protozoos...) como amigos, es todo lo contrario (agredir con dieta occidental, sedentarismo, falta de convivencia con la naturaleza, polifarmacia...). Por ello leer el siguiente libro nos ayudara tener una relación simbiotica de mutuo beneficio ahora en adelante...
July 21, 2022
This book gives you a fantastic insight in how our gut microbiota and brain are intertwined. I'm really interested in microbes in general and also because of my education in biology and to read about their enormous influence on us and our mood is very interesting. The downside in my opinion is that the content is too much focused on only America and their statistics of diseases or when a pre- or probiotic is accepted as safe. Probably expected as the authors are American haha. In short, this book gives you a broad overview of the role our gut microbes play a role in diseases and our mood and what is going on with the 'latest' research and on top of that Scott Anderson makes a lot of fun jokes and often I was laughing out loud, what makes this book also quite light :).
This entire review has been hidden because of spoilers.
August 12, 2020
I enjoyed this book for reasons not related to why I picked it up in the first place. It was a fun, yet science-heavy read on the digestive system, and I especially liked learning how exactly the immune system works via the gut. There is still a lot to be discovered and learned about the connection between mental health and gut microbiota, so that part was a little shaky. Overall, the authors did a good job of making the information accessible and interesting.
July 18, 2019
An interesting book correlating mood with the digestive system. A bit too detailed for my taste but I suppose it is important to fully understand the content. I hope to explore this subject more fully.
September 21, 2019
One of the best books on medicine of the gut microbiome. Explores some really exciting science that will likely revolutionise medicine of the 21st century and beyond.
October 17, 2019
The gut-brain axis and genetics will be the next revolutionary advances in medicine. This book summarizes the first one very well.
May 8, 2023
yogurt is king. your gut has a brain of its own. everything in moderation but less meat in general lol.
scoring ~
⭐️ 1. content interesting to me
2. technical writing style
⭐️ 3. evokes feelings & empathy
⭐️ 4. learning opportunity
⭐️ 5. bonus
scoring ~
⭐️ 1. content interesting to me
2. technical writing style
⭐️ 3. evokes feelings & empathy
⭐️ 4. learning opportunity
⭐️ 5. bonus
November 16, 2024
it was a book about extremely interesting topics, it wasn’t in as much depth as i would have liked, although i did learn a lot through it. i do understand that it’s a field still in research, and while the author did everything to expand on it, they could only do so much.
it’s a very interesting read nevertheless
it’s a very interesting read nevertheless
May 2, 2025
I love the concept of how your microbiome impacts your overall health, and there is some very exciting material in this book. I especially support the diet proposed in here, not only from a “feed the good bacteria” standpoint, but also to help minimize insulin resistance and other long term health problems. Still a long way to go, and would be careful with reading the impact pre and probiotics might help treat many common illnesses that are discussed toward the end.
June 25, 2023
Very interesting
April 28, 2026
This book makes a great case for the consumption of 'psychobiotics' to treat mood disturbances and gastric upsets.
Psychobiotics are merely probiotics that have been found to have a positive impact on mood. Anderson's book makes the strongest case for a psychobiotic known as 'Probio'Stick' (now no longer known as Probio'Stick and marketed as Cerebiome). This probiotic/psychobiotic contains Lactobacillus helveticus Rosell®-52 & Bifidobacterium longum Rosell®-175, combined in a formulation that must amount to 3 billion CFU (colony forming units), at least (for it to be effective). From reading this book, I am seriously considering starting on this myself. The book touts formulations of psychobiotics such as this one as 'antidepressants without the side effects'. Probio-Stick itself was approved by Canadian health authorities in 2016 for the relief of stress, anxiety and for mood regulation, making it the first mental health-approved psychobiotic of its time.
It also says that, superior even to taking capsules, the best way to increase systemic psychobiotics is to consume them through food. (I am already adjusting my diet to accommodate this advice!). Anderson demonstrates the 'Psychobiotic Food Pyramid', which recommends the following: 'grains, veggies & fruit' - have with each meal (6 times per day), 'seeds, nuts, herbs and oil' - have daily (5 times per day), ferments - have daily (5 times), fish and seafood - eat 2-5 times per week, poultry & eggs - eat 2-5 times per week and have 'sweets & red meat' once per week or less. He recommends especially that you up your intake of yoghurt - 'the best known probiotic' (p.8), also eat more fermented foods and eat more fibre. He also offers a list of foods rich in probiotics; these include bananas, onion, garlic, leek, broccoli, beans and lentils. He tells us that food rich in antioxidants are also beneficial and include the following: coffee, berries (apparently just adding berries to your diet can delay mental decline by two and a half years or more), and curry spices, including turmeric, which are touted to massively improve cognitive function (p.198). Anderson even claims that exercise ‘makes your microbiota happy’ (p.202), quoting Hippocrates: ‘If you are in a bad mood, go for a walk. If you are still in a bad mood go for another walk.’ He says, ‘If you can walk, do it. If you can run, even better.’ On page 208, it introduces us to how we can ‘poll our microbes’ to determine the microbial count in our guts. There are two companies that will do this (you have to swab your own stool sample, then send it off): ‘uBiome’ and ‘Second Genome’. You can also sign up to a series of sampling to determine the changes (if any) in your gut microbiota over time. In a nutshell, you are looking to increase Lacto and Bifido species and to reduce bacteria in the ‘Proteobacteria’ genera, which ‘contain a lot of pathogens’ (p.208). Anderson says (pp.208-209) that another way to track gut microbiota is to keep a mood diary. He says, ‘If change is in a positive direction, you’re doing something right [in terms of psychobiotic count]’.
Other important learnings from the book that I made notes on for myself:
- Microbes/psychobiotics can improve your mood. Cryan and Dinan are leading a revolution that upends long-held doctrines in biology saying that, when it comes to emotions, only above-the-neck is involved. Cryan and Dinan’s research refutes this - the food we eat does, in fact, have an impact on our wellbeing (paraphrased)
- Depending on your level of inflammation, you can suffer depression/anxiety (p.17)
- Bacteria can produce important neurotransmitters - GABA, serotonin, dopamine 0 and these substances/chemicals impact the brain (it is thought) through the vagus nerve (such that the relationship looks like bacteria → neurotransmitter → vagus nerve → brain) (p.21)
- This book teaches you how to dial down gut-based inflammation; inflammation being a major contributor to depression and anxiety (pp.22-23)
- Be wary of all the products on the market today promising gut health. Not all are as effective as each other. Anderson says ‘simple, all-natural diet and specific microbial food and supplements’ are effective (p.24)
- When you go to your psychiatrist about anxiety/depression, Anderson highlights how they often don’t talk to you about your gut - but, Anderson says, this is likely to change as the gut-brain connection becomes better understood. He says “curing the gut problem can often cure the mental issues (pp.27-29)
- Your body, when healthy, can fight off Salmonella, C. difficile and E- coli. It’s when your microbiota are damaged due to age, disease, or recently being on antibiotics that you can succumb to food poisoning or other bacteria-related ills (p.38)
- Syphilis (or the bacteria that causes it ‘treponema pallidum’), is known to cause mental issues including irritability, memory problems and depression if left untreated. TP thus became the first bacteria to be implicated in mental health and mood (p.43)
- Fecal matter was taken from 34 depressed humans and 33 healthy controls, and transferred to rats. The rats that received fecal matter from depressed patients exhibited depressive and anxious symptoms, while rat controls did not. This suggests that microbiota have a causal role in the development of depression (pp.46-47)
- “Microbial incompatibility” can underlie some couples’ infertility. “For these people, a dose of antibiotics can clear the way for making babies.” (p.63)
- A British epidemiologist studied kids with hay fever, asthma and eczema - there was over 17,000 kids in the study. They found that a small household correlated perfectly with the incidence of these diseases, and firstborns fared worse than latter-borns because they have not had the chance to be ‘vaccinated’ by older siblings (pp. 75-76)
- Antibiotics have to be weighed up: risk to life, versus antibiotic administration? However, try not to take too many of them for optimal health because - with each new antibiotic - more beneficial gut bacteria are killed off (Chp. 3)
- “Autobrewery syndrome” is something some people suffer from. It’s an overgrowth of S. cerevisiae, which can cause people to brew beer in their gut and get inebriated. The hangovers are profound and people can end up depressed (p.105)
- Candida overgrowth: candida is a yeast that lives harmoniously in your gut until the population gets out of control; this can happen when antibiotics kill off bacteria that keeps its numbers in check. This is a major cause of mortality in hospitals (p.106)
- Neither plants, animals nor fungi can produce Vitamin B12. It can only be synthesized by bacteria, specifically Lactobacillus. Vitamin B12 protects against brain atrophy and promotes a healthy nervous system. Lack of it can lead to mania and psychosis (p.106)
- The function of the appendix is debated but it is chock-full of bacteria “so perhaps it serves as a reservoir of good microbes that can be called on to repopulate your colon after a nasty bout of food poisoning (or antibiotics) have decimated your normal gut flora (p.107)
- The “standard American low-fibre diet and all the antibiotic treatments” could be affecting collective mood without us realising it. The author observes that the “disappearance of beneficial microbes could be a major contributor to the alarming rise in depression and anxiety throughout the world” (p.107)
- Bifido bacteria “helps squelch anxiety via the vagus nerve” (p.110)
- Lacto bacteria have many benefits that are elaborated on on page 111
- Lactobacteria and Bifidobacteria both produce GABA, a key neurotransmitter that has a tranquillising effect, dialling down anxiety. Gana makes it to your brain via the vagus nerve (the book mentioned previously that neurotransmitters in the gut cannot cross the blood-brain barrier (p.112)
- “We could soon see pharmaceutical SSRIs augmented or replaced by psychobiotics. This isn’t unreasonable, because 90% of the body’s serotonin is found in the gut (p.113)
- “Gut microbiota communicates with the CNS through neural, immune and endocrine pathways”, thereby influencing brain function and behaviour (p.115)
- “Neurotransmitters like serotonin and dopamine can make you happy, and their lack can make you depressed/anxious. And microbes make them (p. 122)
- Rates of anxiety and depression are increasing, despite escalating use of psych meds - this indicates we still don’t have a good solution at hand, and “that’s where psychobiotics come in” (pp.140-141)
- There’s only scant support to suggest that probiotics are in any way beneficial (so don’t fall for marketing tactics) (p.146)
- This book contains some (what I would consider to be) overconfident claims. Such as the quote: “one might say talk therapy ultimately is a conversation between the therapist and the gut microbiota” (p.147)
- Probiotics and other dietary supplements are not approved by the FDA (note to self, be discerning) (p.159)
- I’ve self-assessed from reading this book that, atop food, Probio’Stick (now Cerebiome) is probably the best psychobiotic fit for me. Other than this, the combination of bifidobacterium longum and bifidobacterium infantis, I think, would suit.
In a nutshell, this book’s focus is on the undeniable gut-brain connection, basically positing that if you have a healthy gut, you will have a healthy brain/mood, and vice versa. I consider it a worthy addition to medical and psychological science, and something that more healthcare providers should consider before they prescribe broad-spectrum antibiotics for the littlest of ills (these have massive potential to kill off - for inordinate amounts of time - healthy microbiota). And, of course, the onus is on the average person to enhance their consumption of psychobiotics; the easiest and most effective mechanism by which to do this is the consumption of healthier food (see ‘Psychobiotic Food Pyramid’ above).
One star is taken off this book because I didn't find it the most riveting to read. I read it for a psychology book club I am a part of, but I daresay I may not have stayed engaged with it had I not been obligated to read it for that! The science and information included within is commendable however, and the author - as well as the prominent researchers - must be commended for that.
Psychobiotics are merely probiotics that have been found to have a positive impact on mood. Anderson's book makes the strongest case for a psychobiotic known as 'Probio'Stick' (now no longer known as Probio'Stick and marketed as Cerebiome). This probiotic/psychobiotic contains Lactobacillus helveticus Rosell®-52 & Bifidobacterium longum Rosell®-175, combined in a formulation that must amount to 3 billion CFU (colony forming units), at least (for it to be effective). From reading this book, I am seriously considering starting on this myself. The book touts formulations of psychobiotics such as this one as 'antidepressants without the side effects'. Probio-Stick itself was approved by Canadian health authorities in 2016 for the relief of stress, anxiety and for mood regulation, making it the first mental health-approved psychobiotic of its time.
It also says that, superior even to taking capsules, the best way to increase systemic psychobiotics is to consume them through food. (I am already adjusting my diet to accommodate this advice!). Anderson demonstrates the 'Psychobiotic Food Pyramid', which recommends the following: 'grains, veggies & fruit' - have with each meal (6 times per day), 'seeds, nuts, herbs and oil' - have daily (5 times per day), ferments - have daily (5 times), fish and seafood - eat 2-5 times per week, poultry & eggs - eat 2-5 times per week and have 'sweets & red meat' once per week or less. He recommends especially that you up your intake of yoghurt - 'the best known probiotic' (p.8), also eat more fermented foods and eat more fibre. He also offers a list of foods rich in probiotics; these include bananas, onion, garlic, leek, broccoli, beans and lentils. He tells us that food rich in antioxidants are also beneficial and include the following: coffee, berries (apparently just adding berries to your diet can delay mental decline by two and a half years or more), and curry spices, including turmeric, which are touted to massively improve cognitive function (p.198). Anderson even claims that exercise ‘makes your microbiota happy’ (p.202), quoting Hippocrates: ‘If you are in a bad mood, go for a walk. If you are still in a bad mood go for another walk.’ He says, ‘If you can walk, do it. If you can run, even better.’ On page 208, it introduces us to how we can ‘poll our microbes’ to determine the microbial count in our guts. There are two companies that will do this (you have to swab your own stool sample, then send it off): ‘uBiome’ and ‘Second Genome’. You can also sign up to a series of sampling to determine the changes (if any) in your gut microbiota over time. In a nutshell, you are looking to increase Lacto and Bifido species and to reduce bacteria in the ‘Proteobacteria’ genera, which ‘contain a lot of pathogens’ (p.208). Anderson says (pp.208-209) that another way to track gut microbiota is to keep a mood diary. He says, ‘If change is in a positive direction, you’re doing something right [in terms of psychobiotic count]’.
Other important learnings from the book that I made notes on for myself:
- Microbes/psychobiotics can improve your mood. Cryan and Dinan are leading a revolution that upends long-held doctrines in biology saying that, when it comes to emotions, only above-the-neck is involved. Cryan and Dinan’s research refutes this - the food we eat does, in fact, have an impact on our wellbeing (paraphrased)
- Depending on your level of inflammation, you can suffer depression/anxiety (p.17)
- Bacteria can produce important neurotransmitters - GABA, serotonin, dopamine 0 and these substances/chemicals impact the brain (it is thought) through the vagus nerve (such that the relationship looks like bacteria → neurotransmitter → vagus nerve → brain) (p.21)
- This book teaches you how to dial down gut-based inflammation; inflammation being a major contributor to depression and anxiety (pp.22-23)
- Be wary of all the products on the market today promising gut health. Not all are as effective as each other. Anderson says ‘simple, all-natural diet and specific microbial food and supplements’ are effective (p.24)
- When you go to your psychiatrist about anxiety/depression, Anderson highlights how they often don’t talk to you about your gut - but, Anderson says, this is likely to change as the gut-brain connection becomes better understood. He says “curing the gut problem can often cure the mental issues (pp.27-29)
- Your body, when healthy, can fight off Salmonella, C. difficile and E- coli. It’s when your microbiota are damaged due to age, disease, or recently being on antibiotics that you can succumb to food poisoning or other bacteria-related ills (p.38)
- Syphilis (or the bacteria that causes it ‘treponema pallidum’), is known to cause mental issues including irritability, memory problems and depression if left untreated. TP thus became the first bacteria to be implicated in mental health and mood (p.43)
- Fecal matter was taken from 34 depressed humans and 33 healthy controls, and transferred to rats. The rats that received fecal matter from depressed patients exhibited depressive and anxious symptoms, while rat controls did not. This suggests that microbiota have a causal role in the development of depression (pp.46-47)
- “Microbial incompatibility” can underlie some couples’ infertility. “For these people, a dose of antibiotics can clear the way for making babies.” (p.63)
- A British epidemiologist studied kids with hay fever, asthma and eczema - there was over 17,000 kids in the study. They found that a small household correlated perfectly with the incidence of these diseases, and firstborns fared worse than latter-borns because they have not had the chance to be ‘vaccinated’ by older siblings (pp. 75-76)
- Antibiotics have to be weighed up: risk to life, versus antibiotic administration? However, try not to take too many of them for optimal health because - with each new antibiotic - more beneficial gut bacteria are killed off (Chp. 3)
- “Autobrewery syndrome” is something some people suffer from. It’s an overgrowth of S. cerevisiae, which can cause people to brew beer in their gut and get inebriated. The hangovers are profound and people can end up depressed (p.105)
- Candida overgrowth: candida is a yeast that lives harmoniously in your gut until the population gets out of control; this can happen when antibiotics kill off bacteria that keeps its numbers in check. This is a major cause of mortality in hospitals (p.106)
- Neither plants, animals nor fungi can produce Vitamin B12. It can only be synthesized by bacteria, specifically Lactobacillus. Vitamin B12 protects against brain atrophy and promotes a healthy nervous system. Lack of it can lead to mania and psychosis (p.106)
- The function of the appendix is debated but it is chock-full of bacteria “so perhaps it serves as a reservoir of good microbes that can be called on to repopulate your colon after a nasty bout of food poisoning (or antibiotics) have decimated your normal gut flora (p.107)
- The “standard American low-fibre diet and all the antibiotic treatments” could be affecting collective mood without us realising it. The author observes that the “disappearance of beneficial microbes could be a major contributor to the alarming rise in depression and anxiety throughout the world” (p.107)
- Bifido bacteria “helps squelch anxiety via the vagus nerve” (p.110)
- Lacto bacteria have many benefits that are elaborated on on page 111
- Lactobacteria and Bifidobacteria both produce GABA, a key neurotransmitter that has a tranquillising effect, dialling down anxiety. Gana makes it to your brain via the vagus nerve (the book mentioned previously that neurotransmitters in the gut cannot cross the blood-brain barrier (p.112)
- “We could soon see pharmaceutical SSRIs augmented or replaced by psychobiotics. This isn’t unreasonable, because 90% of the body’s serotonin is found in the gut (p.113)
- “Gut microbiota communicates with the CNS through neural, immune and endocrine pathways”, thereby influencing brain function and behaviour (p.115)
- “Neurotransmitters like serotonin and dopamine can make you happy, and their lack can make you depressed/anxious. And microbes make them (p. 122)
- Rates of anxiety and depression are increasing, despite escalating use of psych meds - this indicates we still don’t have a good solution at hand, and “that’s where psychobiotics come in” (pp.140-141)
- There’s only scant support to suggest that probiotics are in any way beneficial (so don’t fall for marketing tactics) (p.146)
- This book contains some (what I would consider to be) overconfident claims. Such as the quote: “one might say talk therapy ultimately is a conversation between the therapist and the gut microbiota” (p.147)
- Probiotics and other dietary supplements are not approved by the FDA (note to self, be discerning) (p.159)
- I’ve self-assessed from reading this book that, atop food, Probio’Stick (now Cerebiome) is probably the best psychobiotic fit for me. Other than this, the combination of bifidobacterium longum and bifidobacterium infantis, I think, would suit.
In a nutshell, this book’s focus is on the undeniable gut-brain connection, basically positing that if you have a healthy gut, you will have a healthy brain/mood, and vice versa. I consider it a worthy addition to medical and psychological science, and something that more healthcare providers should consider before they prescribe broad-spectrum antibiotics for the littlest of ills (these have massive potential to kill off - for inordinate amounts of time - healthy microbiota). And, of course, the onus is on the average person to enhance their consumption of psychobiotics; the easiest and most effective mechanism by which to do this is the consumption of healthier food (see ‘Psychobiotic Food Pyramid’ above).
One star is taken off this book because I didn't find it the most riveting to read. I read it for a psychology book club I am a part of, but I daresay I may not have stayed engaged with it had I not been obligated to read it for that! The science and information included within is commendable however, and the author - as well as the prominent researchers - must be commended for that.
November 17, 2019
Love the topic and I'm fascinated by the research. Microbiome research is a new frontier, and the truth is strnager than fiction-
October 27, 2023
The Psychobiotic Revolution is an engaging exploration of the intricate connection between gut health and mental well-being, offering readers insights into the potential of psychobiotics to transform the future of healthcare.
In recent years, a groundbreaking discovery has unveiled the surprising link between gut health and our mental well-being. This revelation has sparked a revolution in our understanding of how the microbes in our digestive systems influence our emotions and overall mental health. The Psychobiotic Revolution by Scott C. Anderson is a book that delves deep into this captivating intersection of microbiology and psychology. In this review, we will explore the book’s insights into the gut-psychological well-being connection and evaluate its ability to convey complex scientific concepts in an engaging manner, all while considering its implications for the future of mental health treatments.
About the authors
Scott C. Anderson is an experienced science journalist specialising in medical topics and computer programming. His work has seamlessly merged computer programming and medical research. He currently oversees Freedom Health, a laboratory dedicated to investigating bacterial health in racehorses and developing prebiotics for both animals and humans.
John F. Cryan holds the position of professor and chair in the Department of Anatomy & Neuroscience at University College Cork.
Ted Dinan, a professor of psychiatry and a principal investigator at the Alimentary Pharmabiotic Centre, University College Cork, was previously the chair of clinical neurosciences and a professor of psychological medicine at St. Bartholomew’s Hospital in London.
What is the book about?
The Psychobiotic Revolution by Scott C. Anderson explores the fascinating world of microbiota and its profound impact on human health, particularly mental well-being. The book delves into the notion that microbes, despite their miniature size, possess remarkable powers that can influence our minds, control our preferences, and even affect our moods.
Divided into nine chapters, the book covers the following topics:
• The influence of the gut microbiome on mental well-being.
• The superpowers of microbes and their impact on human health.
• The evolution of one’s microbiota from infancy to adulthood.
• Survival strategies of bacteria in the stomach’s acidic environment.
• Specific roles of microbes in different parts of the digestive tract.
• Probiotics and their potential benefits.
• The consumption of probiotics and their effects on physical and mental ailments.
• The interconnected nature of major diseases and their links to microbiota.
• The future of microbiome research, including practices like fecal matter transplants and targeted antibiotic development.
The book is richly illustrated, aiding in the comprehension of this complex scientific subject. It includes a glossary, annotations, and a further reading section to assist readers in further exploration.
Three key takeaways from The Psychobiotic Revolution
1. The microbiome can influence your cravings and mental health
The book explores the intricate communication between the human gut and the brain, highlighting the significant role of the gut microbiome in this conversation. The gut, home to trillions of bacteria, can communicate with the brain through various biological networks, albeit not always with clarity. The brain, in turn, can send signals back to the gut. This bidirectional communication, even though a small portion of the nervous system is involved, is crucial in managing gut microbes and, along with psychobiotics, offers a means of influencing one’s microbiota.
The book discusses the potential of cognitive behavioural therapy (CBT) in addressing gut-related issues like irritable bowel syndrome (IBS) and the intriguing connection between the brain and the gut. It suggests that understanding this relationship could lead to therapeutic interventions using talk therapy to improve gut health, reduce inflammation, and enhance mental well-being. The book also delves into how cravings for specific foods are often influenced by gut microbes and their needs, and how changing one’s diet can alter the composition of gut bacteria, offering insights into mitigating depression and anxiety. Overall, the book empowers readers to take charge of their microbiota to improve both physical and mental health.
2. Your microbiome determines your health before you are even born
The book provides insight into the early stages of human development, from the formation of eggs in the ovary to birth and breastfeeding. It highlights the role of microbiota in various processes during this period. Eggs in the ovaries secrete estrogen, which influences the microbiota and has implications for both mother and child’s health. The authors also explain how microbes are introduced during birth, whether through the birth canal or during a cesarean section, and how these early microbial exposures can affect a child’s health, including potential links to conditions like asthma, allergies, and mental health issues. Additionally, the book emphasises the importance of breastfeeding in transmitting beneficial microbes and immune components to the infant, contributing to the development of their microbiota and overall health.
3. Mental well-being is closely related to gut health
Stress can significantly impact your gut health, disrupting the balance of beneficial microbes and promoting the growth of pathogens. Stress hormones like norepinephrine and dopamine, activated during the fight-or-flight response, suppress the gut’s immune defences, increasing vulnerability to infections and inflammation. This vicious cycle of stress, altered gut conditions, and microbial imbalances can contribute to anxiety and depression. Understanding the intricate relationship between stress, gut health, and mood highlights the pivotal role of the microbiota in mental well-being, offering insights into emerging psychobiotic therapies. This dynamic interaction underscores the microbiota’s function as a vital organ, shaping our emotional states in complex ways.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Сonveys complex information in an understandable and engaging manner, making it suitable for a broad audience.
• Offers actionable advice for improving mental health, making it relevant for practitioners and patients alike.
• Explores cutting-edge research in psychobiotics, offering a glimpse into the future of mental health.
Weaknesses:
• The book occasionally makes substantial claims about the field of psychobiotics without providing sufficient concrete evidence or research to support these assertions.
Best quotes from The Psychobiotic Revolution
“Research keeps unearthing connections between seemingly unrelated gut and brain diseases. What do skin diseases like psoriasis and eczema have to do with brain problems like multiple sclerosis (MS)? The surprising connection is the gut microbiota. Even seemingly intractable conditions like autism may be improved with psychobiotics. Normal social bonding may depend on a healthy gut.”
“A microbiota that is unbalanced and that provokes an immune response is called dysbiotic. It can lead to inflammation, which is a significant contributor to depression and anxiety. Worse yet, it is a major predictor of mental decline…”
“Here's an example of how that works. Some microbes, especially our friendly Bifido species, produce butyrate, which feeds and heals the lining of your gut. Butyrate can make its way to the brain, where it can induce a good mood, dampen inflammation, or encourage the production of a brain-growth hormone.”
Final takeaway
The Psychobiotic Revolution by Scott C. Anderson offers a captivating exploration of the profound impact of the human microbiota on mental health. the book skillfully distils complex scientific concepts into an engaging narrative, making it accessible to a broad audience. Through its actionable advice and insights into cutting-edge psychobiotic research, the book empowers readers to take control of their microbiota to improve both physical and mental health.
The Psychobiotic Revolution is a must-read for medical professionals, mental health practitioners, and anyone interested in the intersection of gut health and emotional well-being.
In recent years, a groundbreaking discovery has unveiled the surprising link between gut health and our mental well-being. This revelation has sparked a revolution in our understanding of how the microbes in our digestive systems influence our emotions and overall mental health. The Psychobiotic Revolution by Scott C. Anderson is a book that delves deep into this captivating intersection of microbiology and psychology. In this review, we will explore the book’s insights into the gut-psychological well-being connection and evaluate its ability to convey complex scientific concepts in an engaging manner, all while considering its implications for the future of mental health treatments.
About the authors
Scott C. Anderson is an experienced science journalist specialising in medical topics and computer programming. His work has seamlessly merged computer programming and medical research. He currently oversees Freedom Health, a laboratory dedicated to investigating bacterial health in racehorses and developing prebiotics for both animals and humans.
John F. Cryan holds the position of professor and chair in the Department of Anatomy & Neuroscience at University College Cork.
Ted Dinan, a professor of psychiatry and a principal investigator at the Alimentary Pharmabiotic Centre, University College Cork, was previously the chair of clinical neurosciences and a professor of psychological medicine at St. Bartholomew’s Hospital in London.
What is the book about?
The Psychobiotic Revolution by Scott C. Anderson explores the fascinating world of microbiota and its profound impact on human health, particularly mental well-being. The book delves into the notion that microbes, despite their miniature size, possess remarkable powers that can influence our minds, control our preferences, and even affect our moods.
Divided into nine chapters, the book covers the following topics:
• The influence of the gut microbiome on mental well-being.
• The superpowers of microbes and their impact on human health.
• The evolution of one’s microbiota from infancy to adulthood.
• Survival strategies of bacteria in the stomach’s acidic environment.
• Specific roles of microbes in different parts of the digestive tract.
• Probiotics and their potential benefits.
• The consumption of probiotics and their effects on physical and mental ailments.
• The interconnected nature of major diseases and their links to microbiota.
• The future of microbiome research, including practices like fecal matter transplants and targeted antibiotic development.
The book is richly illustrated, aiding in the comprehension of this complex scientific subject. It includes a glossary, annotations, and a further reading section to assist readers in further exploration.
Three key takeaways from The Psychobiotic Revolution
1. The microbiome can influence your cravings and mental health
The book explores the intricate communication between the human gut and the brain, highlighting the significant role of the gut microbiome in this conversation. The gut, home to trillions of bacteria, can communicate with the brain through various biological networks, albeit not always with clarity. The brain, in turn, can send signals back to the gut. This bidirectional communication, even though a small portion of the nervous system is involved, is crucial in managing gut microbes and, along with psychobiotics, offers a means of influencing one’s microbiota.
The book discusses the potential of cognitive behavioural therapy (CBT) in addressing gut-related issues like irritable bowel syndrome (IBS) and the intriguing connection between the brain and the gut. It suggests that understanding this relationship could lead to therapeutic interventions using talk therapy to improve gut health, reduce inflammation, and enhance mental well-being. The book also delves into how cravings for specific foods are often influenced by gut microbes and their needs, and how changing one’s diet can alter the composition of gut bacteria, offering insights into mitigating depression and anxiety. Overall, the book empowers readers to take charge of their microbiota to improve both physical and mental health.
2. Your microbiome determines your health before you are even born
The book provides insight into the early stages of human development, from the formation of eggs in the ovary to birth and breastfeeding. It highlights the role of microbiota in various processes during this period. Eggs in the ovaries secrete estrogen, which influences the microbiota and has implications for both mother and child’s health. The authors also explain how microbes are introduced during birth, whether through the birth canal or during a cesarean section, and how these early microbial exposures can affect a child’s health, including potential links to conditions like asthma, allergies, and mental health issues. Additionally, the book emphasises the importance of breastfeeding in transmitting beneficial microbes and immune components to the infant, contributing to the development of their microbiota and overall health.
3. Mental well-being is closely related to gut health
Stress can significantly impact your gut health, disrupting the balance of beneficial microbes and promoting the growth of pathogens. Stress hormones like norepinephrine and dopamine, activated during the fight-or-flight response, suppress the gut’s immune defences, increasing vulnerability to infections and inflammation. This vicious cycle of stress, altered gut conditions, and microbial imbalances can contribute to anxiety and depression. Understanding the intricate relationship between stress, gut health, and mood highlights the pivotal role of the microbiota in mental well-being, offering insights into emerging psychobiotic therapies. This dynamic interaction underscores the microbiota’s function as a vital organ, shaping our emotional states in complex ways.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Сonveys complex information in an understandable and engaging manner, making it suitable for a broad audience.
• Offers actionable advice for improving mental health, making it relevant for practitioners and patients alike.
• Explores cutting-edge research in psychobiotics, offering a glimpse into the future of mental health.
Weaknesses:
• The book occasionally makes substantial claims about the field of psychobiotics without providing sufficient concrete evidence or research to support these assertions.
Best quotes from The Psychobiotic Revolution
“Research keeps unearthing connections between seemingly unrelated gut and brain diseases. What do skin diseases like psoriasis and eczema have to do with brain problems like multiple sclerosis (MS)? The surprising connection is the gut microbiota. Even seemingly intractable conditions like autism may be improved with psychobiotics. Normal social bonding may depend on a healthy gut.”
“A microbiota that is unbalanced and that provokes an immune response is called dysbiotic. It can lead to inflammation, which is a significant contributor to depression and anxiety. Worse yet, it is a major predictor of mental decline…”
“Here's an example of how that works. Some microbes, especially our friendly Bifido species, produce butyrate, which feeds and heals the lining of your gut. Butyrate can make its way to the brain, where it can induce a good mood, dampen inflammation, or encourage the production of a brain-growth hormone.”
Final takeaway
The Psychobiotic Revolution by Scott C. Anderson offers a captivating exploration of the profound impact of the human microbiota on mental health. the book skillfully distils complex scientific concepts into an engaging narrative, making it accessible to a broad audience. Through its actionable advice and insights into cutting-edge psychobiotic research, the book empowers readers to take control of their microbiota to improve both physical and mental health.
The Psychobiotic Revolution is a must-read for medical professionals, mental health practitioners, and anyone interested in the intersection of gut health and emotional well-being.
November 29, 2017
Really informative look at how our microbiota, our “gut bugs” can influence our mood and health. I really enjoyed the early chapters because they seemed to be based on more solid scientific ground. The further you go into the book the more “hypothetical” the book becomes -- not because the authors are sloppy, but because the research in this burgeoning field just hasn’t been completed yet.
The book offers a thorough explanation of our microbiota and how our enteric nervous system, this “second brain” interacts with our regular nervous system, immune system, and endocrine system. Would have liked a little more information how the microbiota interplays with epigenetics, but that’s another frontier of science that probably has not yet been fully explored.
One quibble, there’s a rather protracted discussion of antibiotics and despite their life-saving powers, they can often unintentionally destroy a healthy gut. But in the recommended foods to promote a healthy gut, they include fish, chicken, and eggs; despite those industries (along with farmed fish) often being some of the biggest users of antibiotics.) There is a single mention of this danger (just not near the psychobiotic food pyramid section), and urges antibiotic-free fare but it would be nice if that caveat was a bit more front and center with the recommendations, the way the authors concurrently remind of the danger of mercury in fish when listing foods.
The book is well written and offers some solid pointers. The single best take-away of the book would probably being: “don’t eat junk food, eat more fiber” for a healthy mind, body, and microbiota. Definitely worth a read!
The book offers a thorough explanation of our microbiota and how our enteric nervous system, this “second brain” interacts with our regular nervous system, immune system, and endocrine system. Would have liked a little more information how the microbiota interplays with epigenetics, but that’s another frontier of science that probably has not yet been fully explored.
One quibble, there’s a rather protracted discussion of antibiotics and despite their life-saving powers, they can often unintentionally destroy a healthy gut. But in the recommended foods to promote a healthy gut, they include fish, chicken, and eggs; despite those industries (along with farmed fish) often being some of the biggest users of antibiotics.) There is a single mention of this danger (just not near the psychobiotic food pyramid section), and urges antibiotic-free fare but it would be nice if that caveat was a bit more front and center with the recommendations, the way the authors concurrently remind of the danger of mercury in fish when listing foods.
The book is well written and offers some solid pointers. The single best take-away of the book would probably being: “don’t eat junk food, eat more fiber” for a healthy mind, body, and microbiota. Definitely worth a read!
July 23, 2018
The bad: nothing in particular.
The good: it's an excellent book on the functioning of the gut and its microbiota and ecosystem, as well as the effect of multiple foods and substances in it. I don't consider it a five-star book for the actual value proposal, which is psychobiotics - substances that improve mood through their benefital effects on the gut - but as an excellent summarised book on all previous content I had read about gut and the effect of foods, substances, exercises, and much more. I consider it an interesting and comprehensive compendium on the gut. To re-read.
The good: it's an excellent book on the functioning of the gut and its microbiota and ecosystem, as well as the effect of multiple foods and substances in it. I don't consider it a five-star book for the actual value proposal, which is psychobiotics - substances that improve mood through their benefital effects on the gut - but as an excellent summarised book on all previous content I had read about gut and the effect of foods, substances, exercises, and much more. I consider it an interesting and comprehensive compendium on the gut. To re-read.
January 22, 2018
Very interesting. Not too technical, but technical enough to explain aspects of the human diet that we’re often too complacent to ask questions about. I learned more about why we should eat certain foods over others. Not an easy read, so be prepared to check the pantry and look at labels and think more about how what you eat affects your mind and mood and gut. An excellent resource as well. Good index!
November 8, 2017
Interesting but not an easy reading, most of the times I had to use my former knowledge about biology and chemistry, but in the end it was worthy.
Interessante, ma certo non classificabile come lettura facile, anche perché per fortuna avevo una conoscenza precedente di chimica e biologia altrimenti non l'avrei finito. Valido, ma non per tutti!
THANKS TO EDELWEISS FOR THE PREVIEW!
Interessante, ma certo non classificabile come lettura facile, anche perché per fortuna avevo una conoscenza precedente di chimica e biologia altrimenti non l'avrei finito. Valido, ma non per tutti!
THANKS TO EDELWEISS FOR THE PREVIEW!
February 9, 2022
A short read, and even shorter if you skip the first half of the book. The most interesting parts are really the list of psychobiotic strains and the discussion of diet.
It’s disappointing that the research is pointing in very clear direction but psychiatrists aren’t even discussing this with their patients as an add-on to their medication.
It’s disappointing that the research is pointing in very clear direction but psychiatrists aren’t even discussing this with their patients as an add-on to their medication.
February 3, 2018
Intriguing topic but I think the authors jump to conclusions without enough evidence to back up some of their theories.
January 2, 2022
Great information. Hang in there with the scientific parts to get to the practical information. It all fits together in the end.
October 25, 2022
Interesting subject matter on the young history of "psychobiotics" but makes too many large leaps and unsubstantiated claims about a relatively unexplored area of nutrition research.
May 18, 2022
There were some pretty sweeping generalizations made for many of the studies having only been performed on rats. I did learn a couple of things though.
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