How to Beat the Afternoon Slump, Breakfast Myths & Food Pairing

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0:57Welcome to The Wellness Scoop, your twice weekly dose of health and wellness inspiration as always hosted by us. I'm Ella Mills and I'm Rhiannon Lambert and today we have got some very very juicy topics to get into and lots of questions that you have been sending us on our brand new email address so let's go. We are talking about how to beat the afternoon slump, hot versus cold breakfast and your metabolism, nutritional yeast and B12, food pairing, nutrient absorption and a bit more on feeding your gut microbiome. So yeah, it's all there. But Reet, what are your recommendations for us first this week?

1:36Okay, I had to start with I missed Wuthering Heights when it went to the cinema. Me too. Yeah, I missed it. I wanted to go and then I finally saw it. I did spend£20 downloading it on Amazon but I thought you know what's better than the cinema ticket and all the food I would have got so I sat down watched it is it 20 pounds on Amazon yeah it was like something like 19 something to download yeah so they'd got you for the whole you know this is the price of a feature film you're about to watch early on Amazon type thing you know they do those deals I you know I would have paid it for Wicked I would pay it for this I suppose but Wuthering Heights how was it I haven't seen it I know what I'm doing tonight there you go it might be cheaper now Ella I was in the initial rush um I think it was nothing like the book which I expected which was fine it's very arty I suppose in the way it's directed and shot I found it at first very sad it just it's very dark it's very very dark very twisted it's not the romantic um film you'd expect from the trailers and at the end I was in tears but it was gripping in the way that I did enjoy the overall watch but at the end I was sobbing my eyes out Ella which I didn't expect to happen that's interesting with it was like her film salt burn and someone was like did you enjoy it and I was like no but I was entertained like yes you know there's so many things I watched and I'm like, oh, this is a bit boring.

3:11Whereas I'm not sure I liked it, but it was really thought provoking and engaging. That's exactly how I'd describe it because I think it was portrayed as a kind of girly film to go and see that it's really romantic and it's definitely not that at all. You know what? I bought the book like a month ago to read because I thought I really want to read the book. I obviously got this completely wrong. I know that now, but I really want to read the book before I watch the film. But actually they're so different. I think that's probably not necessary. but I did and I'm sorry order it on Amazon and they left it out in a rainstorm one night and so I've got the book and I like can't bear to buy it again but I'm pretty sure it's unreadable so I think I'm just gonna watch the film yeah there you go what but don't take it as being classic Wuthering Heights well I don't even know what classic Wuthering Heights is if I'm I think I'll be good then that's probably lucky actually yeah exactly and then my second recommendation is um tapping.

4:06So Poppy Dalbridge does a lot of this. And I know she's got a new book coming out soon, but she's going into schools with it for children. And I thought, how wonderful, what an amazing initiative to get children to focus their energy in a difficult time in another sphere. And tapping is something I haven't done enough of, and I think I'd love to give it a go. Have you done it, Ella? I have done it. And I actually really, really like it. it's a really interesting way of releasing emotion yeah I do really like it actually but I think it doesn't for me it doesn't have to just be I guess to get that connection specifically following the kind of tapping protocol where you're kind of tapping on different points particularly around like the top of your chest kind of shoulder neck sort of area but actually it's just little things like when you're overwhelmed just like putting one hand kind of on your chest and actually just like noticing that you're breathing like I think that connection to yourself is really powerful and you know as you kind of going through like a super super busy day do you know you sometimes you have those moments where I don't know you're like your mind is racing and you're in the shower and you're like oh have I shampooed my hair have I not shampooed my hair and it's like you can't even remember because you're so sort of not in the moment you're so busy thinking about other things I actually read a stat this week that said our minds wander 46.9 % of the time so almost half of the time your mind is like stuck in the past worrying about something or it's catastrophizing the future which is so interesting visible load we're constantly just bombarded and I think things like tapping are just these interesting ways to just kind of get yourself back I love that she's got a book called unlock your power and I just think um it's something I haven't really spent enough time I'm on.

5:51I've been meaning, you know, I've been saying it for years that I'll give it a go. So maybe that's the push I needed. I actually think you might really like it. Yeah, I feel like because it's more physical, I'm not just having to sit with myself. It gives you something to focus on. I think that's what I need. Yeah, I think you should. I think it's really, really interesting. Okay, this is good to know. This is your sign. This is my sign. I might start tapping. And finally, Retrition Plus is nearly ready. It's been months and months and months in the making. So I'll pop a sign up link in the show notes.

6:22But it's for anybody that wants to be in a nutrition hub, in a space, my clinic team. I felt Ella like there's, it's really hard. Not everybody can access a one-to-one session with my clinic team. So I've created a space in the community where I can host journeys, where we can host journeys every single month. We can get you ready for the London Marathon with a nice group of people and I can host these webinars or my clinic team can do it. We can get you ready for a fertility journey. We can take your questions. We can do recipes. It's just access to the Retrition Clinic in one space. And there's a particular student forums for any budding nutrition students.

6:59We can help mentor you and support you on the Retrition Plus platform. And that's a space that I feel like I've spoken to Ella a lot about everybody. She's given me the most wonderful advice because I've never taken a plunge to doing anything like that before. I think it's absolutely amazing. And it's not to devalue working with someone one on one. Obviously, that's extraordinary. Like I've done that in the past. And it's been of unbelievable value to my health. But it is, as you said, you know, it's expensive, but also sometimes that group work can be so powerful as well. If you're getting ready for the marathon or something and being part of a community is obviously also so powerful.

7:36And a bargain, Ella, like you think about the price every month for a subscription versus a one to one that you You can get so much out of it. You can go on any time you want. And we've made it. There's actually nothing like it that exists because we've done a big deep dive of the entire marketplace of nutrition and what people are offering. So I'm hoping to bring something really cool with Retrition Plus. And Ella, on to you in terms of workshops. How was your first workshop? I have to know all the details. Yeah, I've done a few, almost a month of teaching now. And with breathwork and meditation, I've just been doing a Sunday night.

8:11sessions and I love it it's really interesting I mean you and I have done all sorts of different things in the world of wellness for a very long time now and you know like I built or helped build was part of a team that built a relatively big business and I learned so much and it was a really valuable experience I genuinely wouldn't change it for the world but when I look okay what do I want to do next I just that commercial side of it is just not what kind of lights me up it doesn't make me leap out of bed in the morning and I think there is just as a collective and we know that all the stats we look at the wellness scoop like it's so normal to feel overwhelmed and I think the thing I notice more and more doing these sorts of things and all the different trainings I've been doing is when you actually check in with somebody like how are you doing so often people are like I'm pretty overwhelmed.

9:07I'm pretty stressed. I'm feeling, you know, I'm just struggling a bit. And it's not necessarily anything dramatic. It's just a kind of creeping up of collective stress, particularly, and I notice a lot, particularly with like people with young children and busy jobs or supporting kind of parents and as they get older and you kind of feel like you're just stuck in a state of stress. And then that state of stress is quite addictive. And I've definitely been there. It's not that you want to be addicted to it. It's just that that's more familiar to you. You don't know how else to function. Sometimes you find that that state of stress means you will get everything done that you need to get done.

9:42Exactly. And it's just been so nice. I've done some one on ones. And then, as I said, these group sessions to work with people just to give you like a minute of peace and make you realize, actually, there are ways out of that stress. And it's yeah, it just feels really meaningful and I'm loving it. So yeah, really enjoying it. Recommendation wise, I think I said last week or week before I had started reading a book called Consider Yourself Kissed. Maintain, I still don't love the title, but I really enjoyed the book and I would definitely recommend it. But you know what, that title could mean, for instance, Consider Yourself Kissed with Breathwork or the power of, you know, I was thinking of Ella, this is your new role is you just want to help people find their calm and that's so beautiful.

10:26So yeah, maybe you can look at it different ways that title yeah i love it no i do want to help people find their calm the book it's actually interesting the book it's about a um young-ish woman who moved to london from australia and kind of just like trials and tribulations of life it's sort of half rom-com and half quite serious messaging which at moments i found slightly interesting because it feels like quite mismatched at points but it does really work as an overall thing but it's it's sort of the overall premise of this sense of like life moving really fast and suddenly waking up and being like what's my life I'm not happy and and I think that's just something that's so extraordinarily easy to happen it's like you get on the train and you can't get off we call it sometimes I mean I don't know why we call it this but a midlife crisis you start questioning everything yeah so it's really I really really recommend it where it's like title cover lots of it feels very rom-com vibes but there's a nice message underneath it so I do recommend that that's really good so we've got some book corrects there we've got our breath work on substack and we've got the new replus platform the link will be in the bio and now we've got our questions from you so rosie has first of all said today i wonder whether you could answer a question i have about the afternoon slump more often than not around 2 or 3 p.m i'm hit by an overwhelming tiredness i mean we we all are rosie just you know to the point where i feel i could go to sleep if I close my eyes.

11:54I'm a teacher so whilst I get up early and my days are pretty full on I go to bed early and I do sleep well. I have a healthy plant-based diet and exercise regularly. I wonder if you have any tips to avoid this slump aside from giving in and having a nap. Yeah well I think as Rhi said this is something so many people can relate to that kind of 2, 3, 4 p.m. eyes literally closing mid-task. Rhi where do you look? Is this something that's just completely normal are there things that we can do to help i'd actually say your breath work could also help with this you know just getting a bit more reinvigoration going on there in terms of just reminding yourself to breathe opening a window getting some fresh air but nutritionally speaking you know this is biology we naturally do have a dip that time of day and that's why in some cultures of the world they always do the siesta and sadly we just don't have that here it's just not a thing.

12:50But the intensity of the slump is actually influenced by some things. And sometimes it might be a bit of a red flag or an alarm bell, something to definitely think about. So the first thing I would definitely say is that your blood glucose levels, while Ella and I talk about it a lot, it is normal for it to go up and for it to go down and for it to fluctuate. But for some people, those extreme ups and those extreme dips can cause you to feel more fatigued and the experience can be worse. So what you just need to make sure you're doing is having, first of all, you're having enough food. Are you having a good breakfast?

13:24Are you having a good lunch? Are you having snacks that are the right type of snacks for you? Can you build more of a balanced plate? Can you have more fiber, protein and fats together? Can you get more nuts since we schools, you can't take nuts, can you? Can you get more seeds? Can you get more hummus or veg and whole fruits into your diet there? Fiber, I know I go on about it all the time. I hope that I haven't bored you all to death with fiber, but it is still key. And it really helps release blood and sugar slowly. Don't skip lunch or eat too late. Try and keep a circadian rhythm because it's worth remembering that our bodies thrive off routine.

13:59I often find that slump time is when it's a good time to kind of have a snack. If you're a teacher and, you know, the pupils have just gone home. If you're a primary school teacher, it's like in the UK, we have around like 3 to 3.30 finish for lower school. that's a good time to have a proper fueling snack before you go on and do the paperwork and the closing down before you leave the school do you know what it's really interesting re you said a minute ago about making sure you're eating enough i am seeing so much of that which feels inherently so positive on um online on social media and things at the moment of just noting that like for so many years i think particularly with women there was this trend of just very kind of rabbit meals, such a focus on a specific weight and just not actually eating enough food to really feel your body properly.

14:47And I just think it's a really interesting point. And I'm definitely not saying that relates to you, Rosie, but I think it's just something for all of us to be thinking about is that I think it's really common. And as I said, this doesn't necessarily relate to you at all, Rosie. Yes, I think it's very normal to have a kind of very light lunch actually for so many women and then you do get that kind of exhaustion because you just don't have the energy that you need and then you crave more kind of sugary foods which is nothing wrong as we said on monday's episode with adding them on the top but actually it'd be interesting to for so many people i think to just look at adding a little bit more kind of whole grains and things like that healthy fats to your lunch and actually building them up more than you i think more than lots of people currently do yeah and I think caffeine timing if you're someone that's also had loads of caffeine like we spoke about on Monday's episode with caffeine we kind of delved into it a tiny bit with it being a good food for your gut health but actually it might be a bad thing to be having for those afternoon slumps because if you've been relying a lot of coffee up until the middle morning to afternoon you know that dip can feel more extreme and natural light can help I honestly think we're all in the mid-afternoon slump together it's just the variables on what you're doing for you and how to tweak it.

16:00But alarm bells, Ella, there might be iron deficiency, there might be B12. Overall low micronutrient intake is something I'm thinking of as well. In fact, it was on the news, it was on the BBC yesterday, I believe, over the weekend. And it said that something like 50 to 60 % of women don't realise they're slightly anemic or on the verge of being iron deficient. And most people aren't aware of their iron levels. Interesting. So, Rea, if you were going to try and increase your iron what would you be thinking about doing and just making sure first of all if you're having lots of beans and pulses and nuts that's great but have it with some vitamin c to aid absorption so things like fruit uh plant vegetables like tomatoes it can even be you know in a bolognese with beans and pulses you're getting all that heme iron if you are a meat eater having that red meat once a week can be quite beneficial for iron dark leafy greens i don't like to say alone just increase those because again it's really beneficial to have them alongside vitamin c sometimes too to aid absorption so overall if you're concerned go to your doctor that you're very fatigued and get a blood test and they will offer that to you because they can they can pick up on your eye levels very quickly you can even get home test kits now that do that love it okay our next question comes today from immy who's asked is it better to have a hot or cold breakfast in the morning for example hot porridge versus overnight oats and does having a cold breakfast over a hot one slow your metabolism down after seeing this on a post on instagram it made me feel quite confused i'd be grateful for your thoughts um such a good question before we go into and the ins and outs of hot versus cold breakfast re can you just give us a 101 and what we're really talking about with our metabolism because we do see so much in the world of wellness of like boost your metabolism this slows your metabolism down this enhances your metabolism and so on and so forth what is that actually talking about and how much of that is kind of marketing hype and social media cut through versus kind of nutritional science?

18:01A hundred percent. I think it's really important because metabolism isn't just how quickly you burn calories. And I think that's what people ultimately assume, don't they, on social media. It's linked to weight maintenance. It's actually more of the continuous kind of chemical reactions that are happening in our body on a cellular level. So it's how we convert the food that passes our mouth and the drinks that we drink into energy. And there's lots of little things. There's something called a Krebs cycle. It involves our mitochondria. There's ATP production, all these little science-y words. Essentially, our metabolism is how we breathe.

18:37It's how we break down the energy with catabolism and how we build up structures and make things from the nutrients we eat that's called anabolism. That's our catabolism. and essentially metabolism is those two parts catabolism and anabolism and metabolic rate and that's what i think people get confused with metabolism by gosh when you say that word a lot it really does roll off the tongue in a funny way but your your metabolic rate is the speed at which your body burns calories that is not just your metabolism okay that's the one thing i think people get very confused about does that make sense ella or have i made it worse not at all i think it's one of those kind of probably if you are writing a top five points of confusion or misunderstanding in the world of wellness I think boosting your metabolism would probably be up there because it's pitched as a really simple idea like you can eat one thing or drink one thing or make one shift for example warming something up or having it cold and it would completely change your whole body composition.

19:40That's how I think these kind of ideas permeate more on a kind of day-to-day basis. And so it's really helpful to understand like it's just infinitely more complicated than that. It really is. But in terms of hot and cold foods, you know, back to the question that we had, it actually has roots in traditional systems of medicine, which is really beautiful in a way, you know, traditional Chinese medicine, also Ayurveda, foods are often described as warming or cooling. So it isn't always about the temperature in the literal sense, but how foods are believed to affect the body's balance, digestion and energy.

20:16And I have to say, sometimes when I'm feeling a bit run down, there's something about a warming soup, isn't there? Or a bowl of porridge or something that's encouraged to start your day because they're thought to be gentler on the digestion. And it does make a lot of common sense, Ella, because if we cook a food, it is easier to break down. And when you're feeling poorly, you don't really want to be eating a raw crunchy salad. You want to have a lovely warm cooked meal. But does it affect your metabolism? No, no. I think that that's really important. As I said, you know, metabolism isn't impacted by the temperature of your food at all because it is how you break down food in general and how your body then converts that into energy.

20:56What this may also have come from, the confusion, I think, is something called the thermic effect of food, which I actually remember talking with you about, Ella, years and years ago. And that is, you know, how much energy it takes to break down a protein, a fiber or a fat, you know, rather than whether your food is physically hot or physically cold. So you can see where all this underlying confusion comes from. There is always an underlying element of something like the word thermic. People may have confused with being hot or cold. Where temperature does play a role in digestion, though, is just if you have a sensitive gut, you know like I said about how foods are cooked and how they're broken down in advance so there is some common sense in that sense okay it's incredibly helpful but yeah I feel like this is as I said you often see it this will boost your metabolism and it makes it feel like if you eat this it will make you skinnier if I'm kind of completely honest that's definitely the cut through I see and it's really helpful to understand actually it's it's more nuanced and more complicated than that and um it's more multifactorial yeah exactly it really really is you know um just have a think about enjoying your food more than worrying about whether it's hot or cold but if you're feeling a bit run down definitely you can't go wrong for a nice hot meal absolutely okay when we come back after our ad break we're going to be talking about nutritional yeast we're going to be talking about b12 we're going to be talking about pairing foods and all sorts of other things so we will see you in one second

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24:20Learn more about UACR urine testing today. Brought to you by Beringer Ingelheim Pharmaceuticals, Inc. You all know me. I'm about adding more in, not cutting things out. No fads, no diets, just evidence and transparency. And right now in the UK, everyone, 96 % of us, that's 96 % are not getting enough fiber. It's one of the lowest figures in the world. And I couldn't ignore it. So we've spent years obsessing over protein and other trends. and I'm delighted to share that after a year in the making, my new book, The Fibre Formula, is available to purchase. I have answered every question from gut health and energy, cancers and heart disease to aging skin longevity and even microplastics.

25:06Built on over a decade of clinical research, it gives you my Fibre Formula. 30 grams of fiber a day, 30 different plants a week, 30 chews and 30 minute meals plus 60 delicious minimally processed recipes to make it doable. I've done the hard work. So the protein, fiber and plant points are all laid out for you. So the fiber formula is out now, everyone. If you head to the link in the show notes, you can purchase it from any bookstore or on Amazon. And I'd love to hear your feedback. Let me know how you get on. Okay, welcome back. So our next question is from Georgina. Georgina has said, I've heard that nutritional yeast is good to add, especially as a vegetarian or vegan to the diet as a source of vitamin B12, zinc and folic acid.

25:53However, I'd love to hear your opinions on this. Is it worthwhile? And are there any downsides? Thanks so much. I love the pod. What a nice question. Rhi, will you kick this off for us in terms of nutritional yeast? Yeah, 100%. It's especially useful for people. It's true on plant-based diets, But nutritional yeast is a deactivated yeast and that's important to remember. So naturally, while it does contain proteins and B vitamins and minerals, the key point here is that vitamin B12 is not naturally present in reliable amounts unless it has again been fortified. So when people refer to it as a source of B12, they usually talk about the fortified version of nutritional yeast.

26:35I would be going for that if I were vegan, to be honest, I would be probably getting fortified nutritional yeast. You can't rely on the natural source. And especially when it comes to zinc and folate, unless it's fortified again, it's definitely not a source. But they are present, but again, in amounts that are just small. And when you look at claims, you can put on packets just to give you all an idea. You've got to meet a certain amount of a nutrient before you can call it a source of something or high in something. And that's really important, isn't it, Ella to distinguish. Yes exactly there's certain thresholds that let you say hi in something and other thresholds that let you say a source of so that's really important.

27:17I think my general take on this as well is that ultimately if you are having a predominantly not necessarily even exclusively predominantly plant-based diet it's just easier and more reliable to use a B12 supplement because I mean you're going to have to eat a lot of nutritional yeast fortified or not to make sure you're meeting the right amounts and b12 is so incredibly important it's critical for nerve function red blood cell formulation energy metabolism as we just talked about and a deficiency in b12 is really serious um so you just don't want a deficiency in b12 so i personally feel quite strongly that a supplement is definitely the way to go and you just can't reliably um rely on something like nutritional yeast 100 i actually really enjoy nutritional yeast and I used it in the fiber formula for some of the popcorn I think it tastes delicious as a lovely kind of cheesy alternative and flavor.

28:15If you do see it in recipes like Rhys saying make sure you're using nutritional yeast I remember early on in some of my books having nutritional yeast and someone using real yeast and obviously then if you've suddenly got two tablespoons of real yeast in something that's not that's not great so yeah it's deactivated as Rhys said which is completely different. Also the taste. So yeah, that is a very good one, Ella. Thank you for adding that one on the end. Always read your labels on your packets. Now our next question is from Natalie. And Natalie has said, firstly, I just wanted to say how much I love the podcast.

28:50Oh, it's really helped me with staying motivated to make good decisions with my diet. You're both doing a great job. Thank you, Natalie. My question is about pairing foods together. I've heard before that eating tomatoes and avocados together can be beneficial is there any truth to this and are there any other foods that would be useful to pair together? This to me feels a little bit like the energy metabolism question which is something I feel like I have just seen this on social media for such a long time and Rhi you'll have loads of thoughts on this but it seems like there's one where actually as we just talked about with iron absorption for example adding vitamin C can really help that and then there's other things where it's a little bit more idea versus reality in terms of what you can and can't eat together.

29:36100%. I think you're right. There were many trends circulating with Gwyneth Paltrow back in the day and I think more recently glucose trends about pairing foods together and they create this sort of false ideal of how one should eat and of course we all know that the best way to eat is what works for you and means you can actually enjoy your food and support how we absorb nutrients. There's a lot of science behind some areas, like you said, tomatoes and avocado, of course, because tomatoes contain an antioxidant called lycopene. Interestingly, lycopene is also research for protection against sun damage.

30:09I'm not saying replace sun cream. I'm just saying it's one of those rare, strange scientific correlations. But lycopene is better absorbed in our body when eaten with fat. So pairing avocado or olive oil in your delicious summer salad you have coming up with your tomatoes is a really good idea. And then, of course, we mentioned earlier with iron and how to increase your iron levels, that vitamin C plus plant-based iron, like peppers, lentils, help to improve the absorption as well. And, you know, you don't want to have a cup of English breakfast tea with your source of iron because the tannins can prevent the absorption of iron.

30:46So there is science when it comes to food pairing that enable us to absorb our food more effectively. But when it comes to glucose levels, this is when it's more about the right types of food rather than specific pairing of types of foods in isolation. So if you're going to have a carbohydrate, you want to make sure it contains a lot of fiber to slow the release of sugars in your bloodstream, the natural glucose sugars, or with some extra nut butter, some protein on top and healthy fats to slow the release to keep your energy level stable. Yeah, I think that's so incredibly helpful. One of the other pairings you often hear about as well, Ria, is on a plant-based diet, the number of amino acids and something and needing to put things together.

31:28Will you just add on to that? I love that you brought that up because guidance has actually changed on that. We know now with plant-based diets, some people, there's a myth, you can't get enough protein, first of all, and that some plant foods only contain a certain amount of amino acids. Now, actually, some of them can contain all of them just in different quantities. And really good examples of this are things like quinoa. But in order to get maximum benefits from your food is pairing things like rice and beans. It's a classic example. It's a carb, it's a protein and a fiber, but they have different amino acids that the other will lack.

32:05So the beans will have an amino acid rice doesn't have, and the rice will have the one the beans don't have. Put them together, it's a match made in heaven. It's like having nut butter and a oat cake together. So really, for those that are plant-based, it's really important to keep variety high. And I think the guidance has changed on this since I even wrote the Science of Plant -Based Nutrition, that encyclopedia. If you are plant-based, that's a good resource for all. But the guidance is just variety over the whole course of the day is far more beneficial when it comes to maximising your protein intake on a plant-based diet.

32:38But I would say that counts for so much of what we've just been talking about with pairing, like we were just saying with avocados and tomato. You know, probably almost always when you eat tomatoes, like even thinking like a simple bruschetta or something or bruschetta, sorry to say it wrong, you're probably adding olive oil and salt to that. You know, it's not just a plain tomato. So to me, it's kind of just enjoy your food. You know, you don't have to have avocado with tomato you can have olive oil um as you said it's like with the plant-based proteins i mean put peanut butter and toast and you're winning and so it's with anything it's like almost the more abundant it is the more you're going to be ticking all those boxes as opposed to kind of stressing about it completely 100 it's so so important and it actually leads us nicely on to our next question from karina who said um firstly recently you spoke a lot about feeding your gut bugs with fiber.

33:32We do talk about that a lot on here. She said, I have been very conscious about upping my fiber intake and increasing the variety of plants I'm eating to 30 plus to nourish my gut, but I'm also still eating animal products and do feel well nourished when consuming them. From your discussions, I'm unclear whether animal products feed my gut bugs as well or not. What happens when we eat foods like chicken, cheese, Greek yogurt, or eggs? Are these foods beneficial for my gut bugs at all? If not, how else does the body absorb nutrients from these foods? Yeah, it's such a good question. I mean, in a nutshell, it's not that they're not good for you, but they don't feed your bacteria because it's plants that feed the gut microbiome.