Health Geeks and Data Freaks, Winter 2023
Immune function - further listening for thirsty minds
Darling geeks and data freaks!
Our latest theme - immune response - hopes to shine a torch on how our defense system operates.
One thing is clear - we human beings are still working out the intricacies. If science had perfectly cracked how the immune system works, there would be considerably less disease. That’s what makes this topic so darn fascinating - it’s not conclusive. Much of the research on immune response is still too early to draw anything more than educated theories and conjectures, ruining many a coffee break at medical conferences. This knowledge base is always building, and requires competing thoughts to help science confidently move forward. Hats off, I say!
Below, I have mined information from immunologists, research scientists, gastroenterologists, and nutritional experts for you to cruise through. Enjoy! I recommend choosing one podcast episode a week from the list below, to keep you company in pesky traffic jams or on long frosty walks. Let me know in the comments section which ones you find riveting.
Regulars will notice a shift in the frequency of Health Geeks & Data Freaks. After a subscriber poll earlier in the season, I have decided to offer this meaty section once a term rather than once a month. This section of my Substack often takes up to 40 hours of work for just one post. A lot of research I do doesn't actually end up on these pages. Some papers or guest speakers are just too niche, borderline boring, or unduly controversial. I like to give you the Greatest Hits. (I’m reading your kind messages and suggestions too - yes there’ll be more juicy podcast recs for listening, and less papers to peruse!)
So here we go ...
(1) An Immune System Masterclass with Dr Jenna Macciochi
An exceptionally informative and wise conversation between one of my favourite podcasters, Simon Hill, and immunologist Dr Jenna Macciochi. Both are articulate, well-paced communicators who deliver in a clear and cogent manner. We like.
Author, mother, and expert immunologist, Dr Jenna Macciochi has over 20 years’ experience as a scientist researching the impact of lifestyle and food choices on the immune system. Jenna's main message is to fertilise our gut with the right foods to help strengthen our immune system, to help modulate inflammation and to improve resilience.
Beans in particular, with their short chain fatty acids, can offer so many benefits to our immunology landscape (see April's posts on SCFAs). We learn that food can epigenetically influence our immune response. According to Jenna's research and experience, a healthy diet can inoculate against many diseases and inflammation. But not overnight - it's a long-term game. So I’m glad you’ve joined me on this journey! Here’s Dr Jenna Macciochi excellent book …
(2) Should we be taking multivitamins?
It's up to you. Perhaps listen to this savvy and sensible 2-minute answer from Dr Hazel Wallace. I personally prefer to bank my nutrition from food sources. I'm not convinced with supplementation unless it's for specific clinical reasons (e.g. to treat a condition. Common conditions that respond well to supplementation can include anaemia, a vitamin D3 deficiency, chronic stress, osteopenia, PMT). From time to time, I like to take a course of omega 3 fatty acids to dampen inflammation arising from endometriosis, but frankly I don't notice any difference and find them really pricey. Yoga and breath work have proved to be a much cheaper avenue for me when addressing inflammation. Although, hardly surprising, my first port of call will always be food. Our plate has a powerful impact on every facet of our life.
(3) Gut health habits with Dr Robynne Chutkan
I love Robynne. I've read all her books. Robynne is a savvy gastroenterologist with experience on fertilising our microbiome. Robynne's daughter was very ill for the first few years of her life, which prompted a closer look at her daughter's gut health and the link between excessive antibiotic use and the subsequent degradation of our beneficial bacteria that makes up our microbiota. It's a wonderful listen.
It’s also worth revisiting my Data Freaks & Health Geeks gut edition from earlier this year, to build on this theme.
(4) How to uplevel your gut for better immune response
PhD and nutrition scientist, Dr Deanna Minich, is all about plant diversity. Eating at least 30 different plant ingredients (veg, fruit, nuts, seeds, spices, olive oil, tempeh, tofu) every week can prime our gut's resilience against infection by offering us a bigger spectrum of nutrients and fertilising our pipes! Plants, rather than animal sources of protein for example, offer that all-important fermentable fibre for that dynasty of good bacteria in our gut. The key is not to overdo any one ingredient. We need to cultivate diversity.
(5) Sleep will restock the weaponry in your immune arsenal
Such a relevant topic with regard to immunity. Sleep is the single, most effective thing that we can do each day to improve our immune system, reset the health of our brain and our body.
This is a 3 hour conversation between a neuroscientist and athlete Rich Roll. It felt like 20 minutes - I cannot recommend this episode enough, even if you (like me) sleep soundly at night. Sleep is our first port of call when our body feels challenged. Listening to Dr Matthew Walker is like taking out an insurance policy for your body. Except it's totally free!
A very empowering listen. Please send loved ones this link, as we all have the power to change our sleep patterns and reset our health.
(6) Intestinal Permeability
Rhonda Patrick PhD was the keynote speaker at a metabolic health summit in Santa Barbara. Rhonda’s presentation is a fabulous review on what 'leaky gut' is, how it is caused by LPS (lipo polysaccharides) and the importance of short chain fatty acids.
Possibly worth watching two or three times (if you have leaky brain like me)? Or you can listen on Spotify without the visual charts …
(7) Sulforaphane and other exciting phytochemicals to rev up our immune defense
Scientist and molecular biologist Dr Jed Fahey talks phytochemicals in this episode. Many of you wanted more information on sulforaphane, so I recommend listening to this episode for a robust introduction into plant phytochemicals and sulforaphane (one of my BFs). I happily mainline sulforaphane from organic broccoli sprouts.
(8) A good guide to fighting infection
Patrick Holford co-authored Boost Your Immune System with immunologist Dr. Jennifer Meek. It's basic, savvy, and helpful.
Thank you, Susan! So many interesting things!! I feel like Santa has coming today! Big hug