If the gut is in an optimal state of health, the lining will be intact, able to prevent large particles or irritants from entering the bloodstream, provide space for good bacteria to thrive, and enhance nutrient absorption. When the gut is in a stressed state with leaky gut or damage to the delicate internal lining, you are at risk for nutrient deficiency and increased food and chemical sensitivity, as the damaged barrier allows large compounds into the bloodstream, creating an overactive inflammatory response. In addition, when the gut lining is damaged, many of the large particles that enter the bloodstream are more disruptive to brain and mental health as they now may cross the blood-brain barrier and interfere with the way your neurotransmitters function. Adding insult to injury, stress alone—from mental or emotional stressors—can directly drive damage to gut tissue by depleting glutamine and sending signals of panic through the enteric nervous system, the second brain in your gut regulated by your microbiome. During the continued high stress climate of unknowns with the pandemic, it would be highly advised to be proactive in your gut support. L-glutamine is an amino acid that serves as both a fuel source and a building block for your gut cells. When stressed, cortisol depletes glutamine1 from the body causing muscle aches, fatigue, and gut tissue weakening or damage. Furthermore, when under stress, the body produces immunological signals2 of survival including secretory IgA, an antibody that protects mucosal membranes. Secretory IgA plays a significant role in leaky gut after chronic stimulation drives chronically low levels and gut permeability. Beyond glutamine, bone broth provides arginine and glycine as potent amino acids. These both have been shown to aid in reducing inflammation and body fat. Glycine aids in relaxation release of neuromuscular tension while supporting the production of GABA a neuroinhibitory mellowing-out neurotransmitter that reduces anxiety response. Not only are you protecting your gut from the impact of stress, but with bone broth, you can also reduce your body’s stress response! Yes, even in summer it is worth working bone broth into your diet, which can also serve as an electrolyte stabilizer providing sodium, potassium, calcium, and phosphorus, which are essential to replenish after a long day at the pool. You may want to sip hot broth when cool in your home late in the evening or in the a.m. to swap out for your cup of coffee, or you can try sipping it just slightly warm or at room temperature blended into coconut milk, with turmeric, cilantro, and lime as a zesty mid-day pick-me-up. • 3 cups chopped and sautéed spinach • ½ cup full-fat coconut milk Blend all ingredients on high for 2 minutes until creamy. • 2 ounces pickle juice (choose one with live probiotics) • 16 ounces organic tomato juice Cool broth down to room temperature, then shake with tomato juice to combine. Shake with remaining ingredients on ice, and add hot sauce, to taste. • 1 tablespoon dried turmeric • ⅓ cup coconut milk, canned • ⅓ cup cilantro leaves, chopped Blend broth, lime, turmeric, and coconut milk on high for about 1 minute until creamy. Top with coarse salt and cilantro. • 1 tablespoon miso • Hot sesame oil, to taste Remove broth from heat, and stir ingredients until well combined, then top with chopped scallions and sesame seeds. • 1½ cups stewed or sautéed fresh tomatoes • 3 tablespoons pesto Blend broth on high with the onions and tomatoes for about 2 minutes until creamy, then top with pesto. Her Food-As-Medicine philosophy is supported by up-to-date scientific research for a functional integrative approach to healing the body. Ali is a certified diabetes educator (CDE) and renowned expert in the ketogenic diet with over a decade of clinical results using a unique whole foods approach tailored to support thyroid, adrenal and hormonal balance. Ali’s message has influenced millions through the medical community and media with television, print, and her award winning podcast, Naturally Nourished. Ali’s expertise can be accessed through her website: www.alimillerRD.com offering her blog, podcast, virtual learning, and access to her practice and supplement line Naturally Nourished.
