Hey, everybody, welcome to another edition of Wisdom Wednesdays.

Hey, everybody, welcome to another edition of Wisdom Wednesdays.

And firstly, apologies for the sound quality as I am on the road without a microphone. But today we're actually going to talk about something that's pretty important, really easy to do for cognitive function that will impact upon quality of life. And we're going to talk about a groundbreak and study that was published in the journal Nature Communications that reveals how prebiotic supplements might help aging brain stay sharp. Research because it shares light on how to plant specific prebiotics inulin and fructo oligosaccharides could enhance cognition in older adults. And for me, the exciting thing about this is that they are so accessible.

And firstly, apologies for the sound quality as I am on the road without a microphone. But today we're actually going to talk about something that's pretty important, really easy to do for cognitive function that will impact upon quality of life. And we're going to talk about a groundbreak and study that was published in the journal Nature Communications that reveals how prebiotic supplements might help aging brain stay sharp. Research because it shares light on how to plant specific prebiotics inulin and fructo oligosaccharides could enhance cognition in older adults. And for me, the exciting thing about this is that they are so accessible.

So what are pre biotics important. So prebiotics are non digestible fibers that then get their way into your colon and they feed beneficial bacteria in the colon, stimulating the growth of these beneficial bacteria. And these got microbes don't just support digestion, they interact with our metabolism and as this emerging research shows, our brains as well. And you've heard me talk on and on about the gut brain axis or the gut brain microbiota axis, right, and it actually highlights how our gut influences a whole host of things from physical and cognitive function. So the study was known as the Promote trial and it focused on on thirty six twin perrs a's sixty and older, and that actually provides a really robust design to account for genetic and environmental factors. So twins really give you some really good insights. So the participants were split into two groups, with one twin from each perer receiving a daily prebiotic supplement either inulin or the fruital oligosaccharides mixed in with protein powder, while the other group received the placebo and bro also encouraged to do resistance exercises. So the trial ran for twelve weeks, during which the participants physical function, cognitive ability, and their gotc rabiota composition were monitored through online tools and mealed sample kits that they had to use. And so the kere there was two art cooms. The primary outcome was looking at muscle strength measured by churized time, so that's a pretty basic test that's often done in older adults. And then the secondary artcomes were cognitive performance, grip strength and got MIC Rabbiota changes is that probiotics and didn't significantly impact muscle strength, which I actually don't find that surprising. But there was a little bit of protein powder in there as well, but it didn't have an impact on the muscle strength as measured by that particular test. But what's really exciting really clear benefits for cognition. Participants who took the prebiotics made fewer errors on a memory test and had higher scores on overall cognitive tests. Now, interestingly, the prebiotic group had an increased abundance of Bifidobacterium. So this is a gut to improved brain health and other parts of our health. And it's aligns with prior studies suggesting that probiotics might enhance cognition by influencing gut bring communication through neural, hormonal, and immune pathways, and the study's innovative use of twin. I like these effects while minimizing confounding factors like diet and genetics. So that's why I really like this study. And so what does that actually mean for us? What are the take comes for this? Well, it really is pretty promising for addressing cognitive decline and older adults and we know from other research studies when you get older, you got microbiome really does start to change and it becomes less diverse, and there has been an increasing line of thinking that that then impacts on not only our immune system health, but our cognitive health as well, And this study reallyt up. Now there's probably more research I think needed to explore the long term effects and different dostages. But prebiotics like inulin and fruito oologo psycharides, which are available over the counter, could be a really cost effective way to health and overall gut health as you age. So for me, there's a couple of key takeaways here here Rather than just say right, I'm going to take that supplement, we know that foods like garlic, onions, bananas, and chicory root and lots of other fruits and vegetables are rich in prebiotics and can help got microbiome. But you might want to also supplement, particularly if you don't normally eat a lot of those foods. You might also want to think about supplementing with these prebiotics. The inulin are the fruito oligo soccarides, because they're widely available and they're really cheap as you get older. I think that's important because, as I said earlier, we do know that our gut micropium becomes less diverse, and there's a whole heap of problems with that. And I think the other thing I think as well, which I've talked about ad nauseum, is making sure you're doing regular strength training and physical acts so that you also preserve your muscle mass and your muscle strength, because for me, it's suboptimal if you're just focusing on cognition and not focusing on your muscle mass and muscle strength. And I've talked i've nauseum before about the benefits of all of these muscle mio kinds. So combine in those two things, making sure you're doing plenty of resistance exercise, particularly as you get older, making sure that you're having lots of protein around two grams per kilogram of body weight. It seems to be ideal as we get older, and now making sure that you're eating lots of prebiotic roup, and it seems to be that it's worthwhile supplement within you and fruittal oligosaccharides as well, So hopefully that is useful. It's a pretty simple thing that you can do to improve or maintain your cognitive function as you get older. That's it for this week. Folks, catch you next time.

So what are pre biotics important. So prebiotics are non digestible fibers that then get their way into your colon and they feed beneficial bacteria in the colon, stimulating the growth of these beneficial bacteria. And these got microbes don't just support digestion, they interact with our metabolism and as this emerging research shows, our brains as well. And you've heard me talk on and on about the gut brain axis or the gut brain microbiota axis, right, and it actually highlights how our gut influences a whole host of things from physical and cognitive function. So the study was known as the Promote trial and it focused on on thirty six twin perrs a's sixty and older, and that actually provides a really robust design to account for genetic and environmental factors. So twins really give you some really good insights. So the participants were split into two groups, with one twin from each perer receiving a daily prebiotic supplement either inulin or the fruital oligosaccharides mixed in with protein powder, while the other group received the placebo and bro also encouraged to do resistance exercises. So the trial ran for twelve weeks, during which the participants physical function, cognitive ability, and their gotc rabiota composition were monitored through online tools and mealed sample kits that they had to use. And so the kere there was two art cooms. The primary outcome was looking at muscle strength measured by churized time, so that's a pretty basic test that's often done in older adults. And then the secondary artcomes were cognitive performance, grip strength and got MIC Rabbiota changes is that probiotics and didn't significantly impact muscle strength, which I actually don't find that surprising. But there was a little bit of protein powder in there as well, but it didn't have an impact on the muscle strength as measured by that particular test. But what's really exciting really clear benefits for cognition. Participants who took the prebiotics made fewer errors on a memory test and had higher scores on overall cognitive tests. Now, interestingly, the prebiotic group had an increased abundance of Bifidobacterium. So this is a gut to improved brain health and other parts of our health. And it's aligns with prior studies suggesting that probiotics might enhance cognition by influencing gut bring communication through neural, hormonal, and immune pathways, and the study's innovative use of twin. I like these effects while minimizing confounding factors like diet and genetics. So that's why I really like this study. And so what does that actually mean for us? What are the take comes for this? Well, it really is pretty promising for addressing cognitive decline and older adults and we know from other research studies when you get older, you got microbiome really does start to change and it becomes less diverse, and there has been an increasing line of thinking that that then impacts on not only our immune system health, but our cognitive health as well, And this study reallyt up. Now there's probably more research I think needed to explore the long term effects and different dostages. But prebiotics like inulin and fruito oologo psycharides, which are available over the counter, could be a really cost effective way to health and overall gut health as you age. So for me, there's a couple of key takeaways here here Rather than just say right, I'm going to take that supplement, we know that foods like garlic, onions, bananas, and chicory root and lots of other fruits and vegetables are rich in prebiotics and can help got microbiome. But you might want to also supplement, particularly if you don't normally eat a lot of those foods. You might also want to think about supplementing with these prebiotics. The inulin are the fruito oligo soccarides, because they're widely available and they're really cheap as you get older. I think that's important because, as I said earlier, we do know that our gut micropium becomes less diverse, and there's a whole heap of problems with that. And I think the other thing I think as well, which I've talked about ad nauseum, is making sure you're doing regular strength training and physical acts so that you also preserve your muscle mass and your muscle strength, because for me, it's suboptimal if you're just focusing on cognition and not focusing on your muscle mass and muscle strength. And I've talked i've nauseum before about the benefits of all of these muscle mio kinds. So combine in those two things, making sure you're doing plenty of resistance exercise, particularly as you get older, making sure that you're having lots of protein around two grams per kilogram of body weight. It seems to be ideal as we get older, and now making sure that you're eating lots of prebiotic roup, and it seems to be that it's worthwhile supplement within you and fruittal oligosaccharides as well, So hopefully that is useful. It's a pretty simple thing that you can do to improve or maintain your cognitive function as you get older. That's it for this week. Folks, catch you next time.