KEFIR boosts LONGEVITY and WHY you should incorporate its anti-aging biotics into your diet NOW

1. The biotics that will slow down the processes linked to aging 
2. Kefir: the richest probiotic there is

---

Evidence that probiotics, prebiotics and synbiotics improve the processes of aging, and how they may do this

We are what we eat?

We have undoubtedly all heard of the saying ‘we are what we eat’. What misses in this saying, however, is that the ‘we’ that we’re talking about isn’t our body nor our brain: it is the compilation of microbes in our gut, our microbiome. Science has now demonstrated that these bacteria living in our intestinal tract may influence how well we age. 

Synbiotic mix increases longevity by 60%!

Last year a study at McGill University with fruit flies and probiotics made a breakthrough in the domain of longevity. Fruit flies were given a combination of probiotics and Triphala (a herbal ayurvedic supplement which acts as a prebiotic) and were found not only to live 60% longer, but also to be protected against a myriad of chronic diseases linked to aging. Examples of these are in line with the hallmarks of aging mentioned earlier: age-related inflammation (linked to altered intracellular communication), oxidative stress (linked to cellular senescence), insulin resistance (linked to deregulated nutrient-sensing) and mitochondrial dysfunction. 

In line with this, the researchers stated that:

“The concomitant action of the gut microbiota on each of the key risk factors of aging makes it a powerful therapeutic tool against neurodegeneration, diabetes, obesity, cardiovascular disease, and other age-related chronic diseases.”

This is the most direct evidence there is of pro- and prebiotics promoting longevity up to today. However, most researchers in the field admit that the gut ecosystem has the potential to become a very promising target for both prevention and treatment of age-related pathological processes.

But… fruit flies?

Now you may be thinking: all that sounds great but the effect was found in a fruit fly, not a human. Why would this be relatable to humans? Point taken, but keep in mind that a fruit fly is actually remarkably similar to mammals as it disposes of about 70% of similarity in terms of biochemical pathways. This means it is in fact a good indicator of what would happen in us humans, even though the effects most probably wouldn’t be as dramatic. Also, other studies have proven similar effects on aging processes and longevity to be true in chicken, mice, and nematode worms.

Understanding how our gut bacteria can improve longevity

So the bacteria in our gut seem to have an important effect on the processes of aging. But how does this work? How could bacteria in our gut influence aging throughout our entire body? This is where the gut-brain axis (GBA) comes in. The GBA is a two-way communication system between the gut and our brain. You would expect the brain to be the biggest communicator in this system, but it’s actually not: 90% of the information sent along this axis goes from the gut to the brain, only 10% from the brain to the gut. As counterintuitive as it may sound, this actually makes perfect sense as our gut is the largest sensory organ in our body: if you were to spread it out, it would cover the size of a tennis court. Also, 80-85% of our immune system is located in our gut, and it’s a hotspot for producing all kinds of hormones, meaning there’s a lot of information to communicate to the brain. And our gut bacteria play an important role in these functions. This is important because it means that our gut bacteria, through the gut-brain-axis, can influence these processes that are known to be associated with aging

---

Kefir: the richest probiotic there is

Kefir’s multitude of health benefits

Kefir’s mysterious longevity enigma 

Dr. Elie Metchnikoff – a Russian immunologist who received the Nobel Prize in 1908 for discovering phagocytosis – was intrigued by the exceptional longevity of certain populations in Bulgaria and the northern Caucasus. Namely, one of these populations was recognized as having the longest life expectancy of all populations on earth. Metchnikoff observed that fermented milk products were a staple food of the diet of these populations. He theorized that the lactic acid bacteria contained in this fermented milk were responsible for their exceptional health and longevity, as these bacteria competed with other harmful bacteria in the gut thus warding off disease. 

What exactly is this drink?

This beverage was later known as ‘kefir’, an Old World food that has long been linked to exceptional health-promoting and curative properties. It is a relatively thick and sour fermented milk beverage that looks like yogurt and is indeed created through the symbiotic fermentation of milk by lactic acid bacteria and yeasts that make up the so-called ‘kefir grains’ (they aren’t real grains but rather these bacteria-yeast complexes). 

Kefir for a longer, healthier life 

Throughout decades of research, kefir has been associated with a wide range of health benefits such as: cholesterol metabolism and angiotensin-converting enzyme (ACE) inhibition, antimicrobial and anti-toxin activity, tumor suppression, increased speed of wound healing and modulation of the immune system, including the alleviation of allergies and asthma. All these benefits directly improve the host’s health, with some even promoting healthier aging and as a consequence, longevity. So kefir seems to be the perfect food for a longer, healthier life.

Why kefir and not another fermented food?

All fermented foods are great for your gut and overall health, most probably also longevity. But kefir may just be the best. It’s like winning a sports competition: winning the silver medal is a great honor, but what you’re really going for is the gold medal. The same accounts for kefir.

The most diverse, probiotic-rich food

Kefir contains up to 61 strains of bacteria and yeasts, making it the richest and most diverse probiotic source. Its probiotic bacteria are of the following genera: Lactobacillus, Lactococcus, Streptococcus, and Leuconostoc. In each genus, kefir has been found to count one to several species (this can differ from product to product).

Not only the diversity of probiotics is very high in kefir, but so is the count: kefir contains concentrations varying from approximately 1 million to 1 billion living bacteria per milliliter! That is many times more than you will find in most other fermented foods.

How much should I drink to reap all the health benefits?

If you’re going to pour this exotic fermented milk drink down your throat, you want to make it worth it and catch all the health benefits you can. 

When you begin eating kefir, you have to start off slow: start with smaller, gradually increasing portion sizes. Ultimately you’re going to want to consume around 250mL / 1 cup per day. You’re going to want to drink kefir every day because this will allow it the opportunity to infuse your gut microbiome with its healthy bacteria to have a maximum beneficial effect on your health. I personally have kefir every morning for breakfast, mixed with a collection of seeds (flax, chia, and hemp seeds), fruits and nuts (which all contain prebiotics). The sweet flavor of the added fruit makes the kefir very pleasurable to eat. 

If you want to learn other creative ways to use kefir in breakfast, lunch or dinner recipes this cookbook is the perfect pick, encompassing a collection of over 100 recipes to choose from.

Where to get your kefir

By now I may have gotten you to the point where you’re about to run off to the closest supermarket to buy your own holy grail of health. Before you do that though, I must admit that there is one drawback to kefir. 

The drawback to buying kefir and benefits of fermenting your own 

The extent of kefir’s diversity and quantity of bacteria varies largely from product to product and is usually found to be lower in store-bought products. Reasons for this align with the obstacles of keeping these delicate bacteria alive through all manufacturing and transporting steps (explained more in detail in this blog post). This is a problem for consumption, as you do not know to what extent your kefir is actually effective for your gut and health.

Due to this, I personally recommend making your own kefir. You can do this by buying kefir grains, after which you can begin the fermentation process yourself. All you need for this are kefir grains, milk (cow or goat for example, you could also make it with plant-based milk although the probiotic quality will be lower), a non-metal sieve, and two glass jars of which one has an airtight lid. 

What’s even better, is that kefir grains can be – if properly maintained – used indefinitely, which makes it a very cost-effective option to make your own kefir. This is because the bacteria continue living and reproducing as long as you keep feeding them properly with milk.

But what about the lactose-intolerant? Kefir = Cure

No worries for the lactose-intolerant, as kefir contains rates of lactose that are so low you should be able to tolerate it (that is, if you’re not too heavily lactose-intolerant and make sure to start off with smaller doses). As a matter of fact, kefir can actually cure you of your lactose-intolerance (as it did for me), by installing the right bacteria in your gut that can break down the lactose for you, as long as you keep consuming the beverage (so no self-synthesized lactase enzymes are needed). 

Where to get your kefir grains

When it comes to buying your kefir grains, I would suggest buying them via this manufacturer if you live in the US (they have the best reviews and customer satisfaction). Otherwise, a great tip is to look on Facebook whether there are any groups with the topic ‘kefir’ or ‘fermented foods’ for the country you live in. If such a group exists, chances are big that people are selling or even donating their kefir grains in the city you live in (your odds are high because they have to keep on feeding their kefir grains milk while they may already have enough kefir to meet their own consumption rate). 

---

Stay tuned for my next blog post: Which PROTEIN POWDER should YOU use? Benefits and contraindications of protein powders