By Andrea McBeth, ND
This month, we’re diving back into another Notebook LM podcast that sheds light into the intricate world of the microbiome—a bustling ecosystem living inside each of us. A really great recent review article summarizes the advancements in microbiome research on how this "hidden world" within us governs so much of our health. From digestion to brain health, the trillions of microbes we carry are crucial partners in maintaining balance. It was sent to me by several colleagues with a “Did you see this?!?” plug. Mostly because of the way it contextualizes the role of postbiotics. It is so spot on with what we have been talking about here at Thaena. The paper titled, A systematic framework for understanding the microbiome in human health and disease is definitely worth a read. But if you are like me and love a good TL:DR this podcast and transcript are awesome!
Podcast
Notebook LM generated based on the research article: A systematic framework for understanding the microbiome in human health and disease: from basic principles to clinical translation. Ma, Z., Zuo, T., Frey, N., & Rangrez, A. Y. (2024). Signal Transduction and Targeted Therapy, 9(1), 237. https://doi.org/10.1038/s41392-024-01946-6
Transcript
“Yeah, okay, so imagine yourself as a walking ecosystem—an entire world made up of trillions of tiny organisms. Well, get ready, because today, we're diving into the human microbiome: right, all those bacteria, viruses, fungi, the whole microscopic crew living in and on us. It's amazing how much we're learning about this complex community and how it shapes our health. Yeah, we're looking at a serious scientific paper today. Don’t worry—we’ll break it all down, so it’s actually, you know, interesting.
What is the Microbiome, Really?
What's crazy to me is how much this field changes how we think about being human. Like, health isn't just about us anymore, right? It's us, plus all those tiny tenants we're carrying around. Exactly, we're a walking ecosystem, and figuring that out—well, it could change how we treat diseases. Okay, but hold on, before we go too far, what is the microbiome really? Basically, it's this massive community of microorganisms, but they're not just chilling randomly—they have preferred spots. For example, 29% of our microbiome resides in our gut, which makes sense because it’s where we digest food. Each area of our body—like the gut, skin, or mouth—is home to its own unique set of microbes.
More than Just Roommates
Oh yeah, it makes sense, like, that's where we digest food, right? So different microbes probably like different snacks. Exactly, but 29% of our microbiome hangs out in the gut—it's prime real estate. Wow, 29%, that's a lot. It is. And then there's the mouth—that's another hot spot, 26%. Makes you rethink that last coffee, huh? Right? You've got a whole world in there. Okay, this is where it gets kind of freaky. The paper mentioned blood vessels might have microbes too. I thought those were supposed to be sterile. That's what we thought. But the more we learn, we're finding them in places we never expected—it changes how we think about biology.
You know, okay, so trillions of microbes, they've got their favorite spots, but the paper says it's more than that—they shape us. What does that even mean? There’s this idea called the “adaptive genome,” suggesting that our microbiome acts almost like a second set of genes. We used to think DNA was it—you’re born with it, that’s it. But the microbiome, it interacts with our genes almost like a second set. It’s dynamic. So, like, our DNA is the house, but the microbiome gets to decorate it. That's a good way to put it. And just like you redecorate, the microbiome changes—what you eat, where you live, meds you take. It all plays a role.
Balance is Key
Hold up, so that pizza I had, that's messing with my microbiome right now? It's possible. Different foods, different microbes—your diet can change the balance over time. Wow. Okay, that is wild. But if it's always changing, what does that mean for our health? Well, that's where things get really interesting and complicated. See, just like a forest needs balance, so does our microbiome. Too much of one type of microbe or too little of another—that's when problems start. So what happens when it’s off? It’s called dysbiosis, and it can lead to, well, a lot of things—gut problems, maybe even stuff beyond that. So we gotta keep our inner world in check. But how do we even know what a healthy microbiome looks like? That’s the million-dollar question, right? Researchers are still figuring that out, but one thing is clear: diversity is good. A diverse microbiome can adapt better and helps keep us balanced—kind of like a well-rounded investment portfolio. Don’t put all your eggs in one basket. Exactly, and there’s more and more research on how to manage it—like a financial advisor: diet, lifestyle, all that.
The Microbiome’s Influence on Health
So it’s back and forth, us and them. We affect them, they affect us—it’s a dance, and the more we learn those steps, the healthier we'll be. Our microbiome doesn’t just influence our digestion; it’s involved in nearly every aspect of our health. It plays a role in our immune system and even in brain signaling. Stress, diet, and medications like antibiotics can disrupt this delicate ecosystem. Stress hormones, for example, can change the environment in our gut, making it harder for beneficial bacteria to thrive.
The Gut-Brain Connection
One of the most fascinating areas of research is the gut-brain axis—the idea that our gut and brain are in constant communication. The microbes in our gut release chemicals that send signals to the brain, affecting our mood, stress levels, and even mental health conditions like depression and anxiety. It’s incredible to think that the state of our gut microbiome could influence how we feel or even contribute to conditions like Parkinson’s or Alzheimer’s. No way. So, like, my gut bacteria are messing with my mood? Not messing with it necessarily—it’s more like influencing. They can impact things like mood, stress levels, even how you think. It’s pretty wild.
Personalized Medicine and the Future
As we learn more about the microbiome, the possibilities for personalized medicine are expanding. Imagine getting a diet or treatment plan tailored specifically to your unique microbiome. Researchers are even looking at ways to use gut bacteria to make treatments like chemotherapy more effective or to restore balance with fecal transplants. It’s early days, but the potential is huge. Hold on, treating cancer with, like, bacteria? Well, there are studies showing certain gut bacteria can make chemo more effective. Wow, that's amazing. But they also mention challenges—like actually using this research in real life. Yeah, there are hurdles. One of the biggest is just figuring out how to analyze the microbiome in a standardized way. It’s so complex, and everyone’s is different—like comparing apples and oranges, or apples and a whole other fruit we’ve never even seen before. Exactly. But even with the challenges, this field is moving fast. New tools, new tech—all the time. I think we're going to see some big breakthroughs.
Supporting a Healthy Microbiome
So, what can we do to support our microbiome? A lot of it comes down to common sense: eating a diverse diet rich in fiber (think fruits, veggies, and whole grains), adding probiotic-rich foods like yogurt or fermented foods, and reducing stress. It’s also important to use antibiotics responsibly since they can wipe out both harmful and beneficial bacteria. Stress management—we talked about how stress hormones can mess with your gut, so finding ways to chill out—exercise, meditation, all that good stuff. It helps keep your microbiome happy too, right? Mind-body connection—it all matters. Exactly.
Looking Ahead
The microbiome is a hidden world within us that governs so much of our health and well-being. And the more we learn, the more we realize how much we don’t know. But that’s also what makes this field so exciting—we’re on the brink of some groundbreaking discoveries that could change how we approach health and disease. Imagine the treatments we might have in 10 or 20 years—there's talk of personalized probiotics designed just for your microbiome, like custom-made gut helpers, or using the microbiome to diagnose diseases even before symptoms show up. No way—that’s like next-level stuff. It is. And who knows what else we’ll discover. Maybe we'll be able to manipulate the microbiome to boost our immune systems or even slow down aging. Okay, now that's just getting into sci-fi territory, maybe—but that’s the exciting thing, right? There’s so much potential.
So, stay curious about your inner world—it’s not just about you. It’s about all those little passengers too.”