September 16, 2025 • 36 mins
Every month a new “superfood” takes the spotlight, but mushrooms have been quietly carrying the science for decades. They deliver gut-training fibers, immune-priming beta-glucans, and rare antioxidants that guard your cells from numerous daily onslaughts.
In this episode, I break down how fungi strengthen your microbiome, fine-tune your immune system, support your heart and blood sugar, and even show promise in longevity research. Mushrooms are simple, can be affordable, and are easy to add into the meals you already eat.
Ready to see how a few servings a week can pay off for your health now—and for years to come? Hit play and let’s dig in.
CHAT ME UP: let me know what's on your mind by texting here!
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Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
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(00:00):
Mushrooms are the odd balls inthe food world.
They're neither plants noranimals that something entirely
unique, and because of that,they come with a lineup of
nutrients that you won't find inbroccoli, beef, blueberries,
anywhere else.
(00:20):
Mushrooms contain unique fibersthat train your gut and immune
system, and antioxidants thatprotect your cells where they
need it most, as well ascompounds that scientists are
now studying for the potentialto slow aging itself.
While fad diets run aroundsocial media like false
(00:42):
prophets.
Mushrooms are the quiet apostlesof resilience, preaching, and
teaching the immune system howto thrive.
In this episode, we're gonnaexplore how mushrooms work in
your body, from gut and immunesupport to brain and metabolic
health, and why they deservemore than just a cameo
(01:03):
appearance in your stir fry.
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
(01:25):
experience.
I'm here to share a more nuancedtape.
On living and eating well tosustain and recover your health.
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
(01:48):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Welcome back to BlasphemousNutrition folks.
My name is Amy, and I'm a doubledegreed nutritionist who
(02:09):
believes in spreading the goodspores.
Today our humble fungi gets itsown dedicated episode revealing
the holy trinity containedwithin fiber, antioxidants, and
immune support.
Yes, that fun guy is mushrooms.
Mushrooms are typically used toaccent a meal.
(02:30):
They provide a great source ofumami flavor, that obscure
savory meat taste, but they alsoprovide a good meaty texture to
some dishes.
Now hidden in that savory, meatyprofile are loads of special
fibers which play a beneficialrole in our health.
(02:52):
These include Chitin, chitosan,and beta glucans.
Chitin is a tough structuralfiber that also makes up the
shells of crustaceans and theexoskeletons of insects.
In mushrooms.
chitin is embedded in the cellwalls Humans don't have enzymes
(03:15):
to digest chitin, however ourgut microbes do, making it a
unique type of prebiotic.
Prebiotics are foods that arebeneficial gut bacteria or
probiotics thrive off of, andmushrooms provide a unique
offering.
(03:35):
Now when Chitin is partiallybroken down, it forms Chizen and
that has slightly differentbeneficial properties.
Chizen has the ability to bindto certain fats and bile acids.
And preliminary researchsuggests it may actually play a
role to help regulatecholesterol metabolism and
(03:58):
support a healthier lipidprofile through this capacity to
bind to fats in the gut.
Now, beta glucans are the beststudied mushroom polysaccharide
while beta glucans are alsofound in oats and barley in
mushrooms.
Their structure is different andunique.
(04:20):
Mushroom beta glucans have aunique branching that interacts
directly with immune receptorswithin the gut lining.
so.
These fibers and polysaccharidesgo beyond stool bulking to
actually nourish the beneficialbacteria in the colon and
(04:40):
encourage production of shortchain fatty acids like butyrate.
Butyrate is a short chain fattyacid that acts as one of the
main fuel sources for our coloncells.
It is crucial to keeping the gutbarrier strong and less.
Leaky.
So having a reinforced gutbarrier means that fewer
(05:01):
inflammatory triggers will thencross into the blood
circulation, Resulting in loweroverall immune stress on the
body.
Butyrate also helps regulate theimmune system in the gut by
impacting our overall immunebalance, reducing the potential
for inflammatory cytokines toget outta control.
(05:23):
By helping to regulate theimmune system.
Butyrate appears to play animportant role in autoimmune
disease.
I'll get more into this immunesystem regulation detail in a
moment.
Butyrate has also been studiedfor its impact to facilitate
greater balance in metabolichealth as well as mood health.
(05:43):
It's associated with additionalbeneficial impacts on
metabolism, insulin sensitivity.
And even serotonin production,so properly fueling the gut
microbiome and protecting yourintestinal integrity has far
more health impacts than simplybowel regulation and digestion.
(06:06):
Consuming mushrooms suppliesunique fibers that directly
benefit the gut through greaterscaffolding and reinforcement of
the gut barrier as a primarysource of defense, as well as
nourishing the bacteria withinthe gut, which then contributes
to whole system health benefitsgoing beyond the gut into the
(06:29):
brain and the metabolism.
So mushroom beta glucans aretechnically a type of
carbohydrate, and they act asactive messengers that bind to
receptors on immune cells.
Then kicking off this wholecrazy host of immune activity.
(06:49):
So the end result is an immunesystem that is better trained at
recognizing unwanted pathogens,engaging in phagocytosis, which
is the strategic destruction ofdisease cells or pathogens or
other bits of debris in thebody.
And.
That immune system is also finetuned in its inflammatory
(07:13):
responses.
So all of this results in havinga more robust and responsive
immune system that lowers theincidence and severity of upper
respiratory infections and ismore resistant to cancer and get
this better able to recover fromchemotherapy for those who have
(07:33):
cancer.
It also provides the immunesystem with a more efficacious,
adaptive response to illnessesand vaccinations, helping to
prevent breakthrough infections,as well as recurring infections.
So for those of you who may havebeen told that you have a, and
i'm air quoting here, overlyresponsive or aggressive immune
(07:58):
system.
You'll be pleased to know thatthese beta glucans do not
stimulate the immune systemfurther if it's imbalanced
towards kind of an aggressiveimmune response.
Rather, they act to modulate.
The immune system, so this meansthey contribute to a balanced,
efficient defense, stronger whenit needs to be, and quieter when
(08:23):
the threat is gone.
In the body, mushroom, betaglucans, act like training
drills for your immune army.
They don't replace vaccines ormedication, but they condition
your immune soldiers torecognize threats more quickly
and respond to those threatswith less collateral damage.
(08:45):
So I'm gonna dive into moredetails when I am addressing
some of the research onmushrooms as it relates to
cancer.
But spoiler alert, I recentlybaptized myself in beta glucans.
Now beyond all this awesomeimmune support and body system
regulation, mushrooms alsoprovide some unique antioxidants
(09:08):
that have been studied for theirpotent anti-aging properties.
Mushrooms are the richestnatural source of two rare
dietary antioxidants.
Ergo theanine and glutathione.
These two sulfur containingantioxidants play very unique
roles in protecting cells fromthe wear and tear of aging.
(09:29):
Now, ergo Theanine is a sulfurcontaining amino acid
derivative.
That is a mouthful, butbasically, humans can't make
this.
We have to get it from diet, andmushrooms are by far the best
source.
Ergo Theanine acts as a directantioxidant, neutralizing free
radicals before they damage ourDNA protein structures or lipids
(09:53):
in the cell.
And it tends to concentrate intissues that are exposed to high
levels of oxidative stress likethe liver.
The kidneys, our brain and redblood cells.
Now we have a dedicatedtransporter protein in our body
(10:14):
for ergo theanine, which pullsit from the blood and
concentrates it in thoseburdened areas of the body.
Given that our.
Amazing body created a dedicatedtransporter for this compound.
Suggests that it plays a veryimportant role within our body.
(10:37):
Chronic oxidative stress is atthe root of cardiovascular
disease, neurodegeneration andaccelerated aging.
Population studies suggest thata diet high and ergo theanine
may prolong a healthier, longerlifespan and reduce the risk of
cardiovascular disease as wellas brain disease.
(10:58):
Additional observational studiesshow that elderly individuals
with lower levels of thiscompound in their blood tend to
have poor cognitive performanceand faster rates of cognitive
decline.
Now of course, when we'relooking at population studies
and other observational studies,these are not as robust as
(11:22):
clinical trials, but we do knowthat Ergo Thine does help squash
cellular damage system wide byreducing oxidative stress, and
it does so to the degree thatsome researchers have dubbed it
a longevity vitamin.
All that said.
(11:43):
Gut theanine is not recognizedas an essential nutrient despite
these observations and despitethe fact that the body has a
unique transporter to ensure itis shuttled into the cells, I
wouldn't be surprised at all ifin the distant future this
compound is deemed an essentialnutrient for human health.
(12:03):
Animal research does supportthat including this compound in
the diet does reduce aging andincreases longevity.
But human clinical trials aresparse.
However, they do show reducedmarkers of oxidative stress,
including those that indicateDNA damage lipid peroxidation,
(12:25):
which is effectively damaged tofat-based compounds in the body
like the cell wall.
And it also shows reducedC-reactive protein in the blood,
which is a general marker usedfor inflammation.
However, the results in thishuman clinical trial were not
deemed statisticallysignificant.
(12:48):
There was one other study Ifound.
It was a small study and itshowed that supplemented ergo
theanine in individuals over 60who had mild cognitive decline.
Had improved performance incognitive testing after
supplementation, whereas thecontrol group showed no such
improvements.
Additionally, the, supplementarm of the trial had no negative
(13:13):
side effects, noted when theirlabs were drawn.
But again, this is very, verylimited research, not, you know,
in one case, not statisticallysignificant.
And in another potentiallyunderpowered.
So we really need more work inthis area.
Even though it looks prettypromising.
(13:33):
That said, you know, there areso many amazing things about
mushrooms, we don't need to gethung up on Ergo Thaine.
Let's move on to glutathionenow.
Glutathione is the other majorantioxidant mushrooms, and it is
referred to as the body's masterantioxidant.
Glutathione really does deservea podcast episode all its own.
(13:55):
Our body does make glutathioneso.
Mushrooms aren't really going tobe like your primary source of
glutathione in your body.
That will come from within you.
However mushrooms are.
A great source of externalglutathione and in situations of
high stress or disease, ifyou're taking certain
(14:17):
medications or you have highexposure to pollutants as well
as general aging, all of thesethings can reduce our body's
ability to make its.
Own glutathione and mushroomsbeing a very high source of
external glutathione can come inand support our system by
(14:37):
providing it to us.
Glutathione is an awesome,awesome multitasker in the body.
It reduces oxidative stress byneutralizing free radicals, just
like ergot Thionine does.,Specifically ones that damage
our cells and DNA.
However, glutathione alsorecycles other antioxidants like
(14:58):
vitamin C and vitamin E, andthis allows the body to prevent
damage to water-based cellcompounds as well as fatty based
compounds, and it reduces theneed for external sources of
vitamin C and vitamin E.
If glutathione is available andit can recycle what is already
(15:20):
in the system, then your dietaryneeds.
For those vitamins may be loweror you know, may be within the
recommended daily allowance,even if there's an external
factor that increases youroxidation and your antioxidant
needs.
Glutathione also plays acritical role in detoxification
(15:44):
by binding and escorting heavymetals, pollutants, and
metabolic byproducts out of thebody.
Chronic exposure to pollutantscan lead to a situation where
more glutathione is needed andyour body simply cannot keep up,
and this is one reason why.
As.
Aside from diet, we do want tobe mindful of reducing exposure
(16:07):
to chemicals via householdproducts, avoiding exercise
outside during rush hour by abusy street, and generally
minimizing exposure to chemicalsas part of a healthy living
strategy.
Glutathione acts as a protectorof our mitochondria, which is
(16:28):
the cells.
Energy production factory, so itallows our mitochondria to keep
producing energy without as muchoxidative damage.
This can be thought of askeeping our RA cellular engines
running clean and efficiently,thus producing less pollution
for the body to deal with in theprocess.
(16:52):
Many mushroom species likePortini.
Shiitake and oyster mushroomsare exceptionally high in
glutathione compared to othervegetables.
The great news is that cookingdoes not significantly diminish
the availability of glutathione,so enjoy your mushrooms, either
raw or cooked without concern ofdiminishing the health benefits.
(17:17):
You wanna think of ergo theanineand glutathione as a team, as
their impacts are quitecomplimentary.
Ergo theanine mops up oxidativestress at very specific high
risk sites while glutathionepatrols globally and together
they support cellular repair andDNA stability, they help
(17:40):
maintain immune cell resilienceunder stress, and they protect
our vascular and brain tissuefrom chronic low level damage,
which is a key factor in agingand neurodegeneration.
So while there are many foodsthat give you antioxidants,
mushrooms provide these twospecific ones in unusually high
(18:04):
concentrations with direct linksto brain health, cardiovascular
support, and longevity.
They are our cellular bodyguardsand they go to work where your
tissues need them the most.
Now, I had never consideredmushrooms.
Specifically for heart health,and I was actually quite
(18:26):
surprised when doing researchfor this episode to discover
that.
Uh, and this kind of makes sensegiven the prevalence of
cardiovascular disease.
Researchers have been looking atthe use of mushrooms in
cardiometabolic health.
Cardiometabolic health is thehealth of the entire
cardiovascular system, as wellas the metabolic functions
(18:47):
related to blood sugarregulation because these two
tend to go hand in hand.
Now, Chitosan that fiber inmushrooms that I mentioned at
the start of the podcast.
Binds to cholesterol and bileacids, helping to lower
cholesterol absorption.
Ergot thionine also protectsblood vessels from oxidative
(19:07):
damage.
There have been studies done onoyster and shiitake mushrooms
showing that they can reducecholesterol and triglycerides
when added to the diet of thosewho have diabetes, or those who
have mildly elevatedcholesterol.
Mushrooms also have been shownto improve insulin sensitivity
and slow glucose absorptionthanks to those unique fibers.
(19:31):
Diabetes alone is a major riskfactor in cardiovascular disease
due to the impact that chronichigh levels of glucose have on
tearing down the vascularsystem.
So if you're worried about heartdisease, you better keep your
blood sugar in check.
Hands down in a Bangladeshistudy done on those with
(19:54):
diabetes, 200 grams ofmushrooms, which is the
equivalent of seven ounces, wasconsumed daily and led to pretty
significant improvements inglucose levels.
Another study done on a ruralMexican population showed
improved triglycerides andglucose when 250 grams of
(20:15):
mushrooms were consumed fourtimes a week.
Now these doses are pretty high.
I did find one eight week studyshowing improved fasting glucose
on about one serving ofmushrooms a day, which is 85
grams.
But those improvements were notnearly as dramatic.
Plus that study was done onhealthy, overweight, and obese
(20:39):
individuals, not people withdiabetes.
So there was less room forimprovement than for somebody
who had diabetes.
Right.
There's a couple limitations onthat study that kind of like
made me not pumped about it, butit did show that there was
research done on more reasonabledoses of mushrooms that did show
(21:00):
some improvement and showedimprovement on people without
severe disease.
Now, the good news is mushroomsshrink by about 50% in size when
they're cooked.
So if you're aiming for a largerdose.
Definitely cook those mushroomsso you can eat.
That full amount.
(21:21):
All of that said theobservational research,
supporting mushroom consumptionfor longevity and reduced
disease risk, generally supportsconsuming three servings a week.
A serving size is about one cupof mushrooms or one fist size
portion of raw sliced mushrooms.
(21:42):
If you wanna cook it down by allmeans, go ahead.
If you wanna get two fist sizeservings and cook it down so
that you have one fist sizeamount to eat, then you get two
for the volume of one.
That's the way to go.
If you ask me.
All that said, there are plentyof other dietary and lifestyle
changes that you can make toreduce your risk of heart
(22:04):
disease.
That doesn't require you relyexclusively on half a pound of
mushrooms a day to make ithappen Now what about cancer?
Across China, Japan, Korea,mushrooms like Reishi, shiitake,
and maitake.
Weren't just food.
(22:24):
They've been an essential partof the pharmacy.
For thousands of years,traditional healers called
reishi, the mushroom ofimmortality.
Turkey tail mushrooms havetraditionally been brewed into
tea to support the body andresilience after illness.
(22:45):
Way before we had PubMed, peoplenoticed.
Those who eat more mushroomsremain stronger throughout the
hard stuff of life.
And while mushrooms are widelyknown in alternative medicine
for their anti-cancer abilities,we wanna know how the science
stacks up against these claims.
(23:08):
After countless generations oftraditional wisdom laid the
foundation, modern science isfinally catching up with what
tradition already put down Thosesame unique compounds that I've
been discussing, the betaglucans, ergo theanine,
glutathione, they are shown tobenefit our immune system and
they are also showing seriouspromise in cancer research.
(23:32):
So you remember how I mentionedthat beta-glucan bind to
receptors on the immune cells.
These immune cells, specificallymacrophages, dendritic cells,
and natural killer cells go towork to support and train the
immune system to basically levelup.
From being an average navy semento straight up Navy seal level
(23:58):
skills.
First, the macrophages, whicheat up pathogens and dead cells
also consume that beta-glucan,and then they travel to the
spleen, to lymph nodes and tobone marrow where they released
that beta-glucan to be utilizedby.
Other immune cells as part of anoverall immune training camp.
(24:23):
Natural killer cells, which areyour body's rapid response team,
get especially primed.
So these cells become better atscanning, looking for other
cells that look suspicious, likepre-cancerous cells or early
stage cancerous cells, andeliminate them before they
multiply.
(24:44):
Beta glucans also help ourdendritic cells present antigens
more effectively.
Thus better training T cells torecognize threats.
You wanna think of a dendriticcell as your immune systems
detective team, dendritic cellshang out in tissues.
They kind of sample theenvironment.
(25:06):
They're always on the lookoutfor pathogens, toxins abnormal
cells like cancer cells.
And when they find somethingsuspicious, they grab little
bits of it, and those littlebits are the antigen, and then
they head over to the nearestlymph node.
T cells are our special forcesof the immune system, and they
(25:30):
rely on antigen presentation toknow who the bad guy is and how
to respond.
Because our T cells are powerfuland deadly, they need clear
instructions before they act.
Otherwise, they may actrecklessly leading to the damage
of healthy tissues.
(25:50):
An example of T-Cell gone awryis in the case of autoimmune
disease, where the immune systemis attacking living tissue, be
that our joints in the case ofrheumatoid arthritis or the
thyroid, and the case of,Hashimoto's disease there are
(26:11):
multitudes of differentautoimmune diseases.
Those are just a couple, but inautoimmune disease, those T
cells attack healthy tissueleading to disease.
basically what happens is betaglucans from mushrooms teach
your immune system toeffectively identify the
villains and then remember themugshot of those cancer cells
(26:33):
and those pathogens so it canrespond faster and more
accurately next time.
While population studies do showreduced risk of cancer in diets
that regularly featuremushrooms, animal studies and
early human trials have shownthat the immune training
provided by mushrooms can slowtumor growth, can enhance the
(26:59):
effectiveness of certain cancertherapies.
And may even improve survivalmarkers for individuals with
certain cancers.
Preclinical studies in animalmodels show that extracts from
various mushrooms, includingwhite button mushrooms and chaga
mushrooms can significantlyreduce.
(27:19):
Tumor size and slow cancerprogression.
These mushroom extracts havebeen shown to boost antioxidant
enzymes, reduce tumorbiomarkers, inhibit tumors from
forming new blood vessels, andincrease the activity of our
natural killer cells.
(27:40):
In those with cancer, reishi,Turkey tail, shiitake, yxi, and
cordyceps.
Mushrooms are showing promise inenhancing the effectiveness of
chemotherapy or radiotherapy byimproving immune function.
F.
specifically increasing naturalkiller cell activity and T-cell
(28:01):
subsets.
And the mushrooms are alsoshowing improved quality of
life.
In part by reducing some of theside effects of conventional
treatments, extracts from thesemushrooms continue to be studied
as add-ons in oncology care,helping the immune system better
(28:22):
tolerate treatments andrecognize abnormal cells quickly
to potentially preventrecurrence and growth.
And finally, I did look at somemeta-analyses and randomized
controlled trials suggestingthat adjunctive mushroom therapy
alongside standard cancertreatments can modestly improve
(28:44):
five year survival rates in somecancers, mainly breast cancer,
lung cancer, and colorectalcancers, as well as enhance the
quality of life.
These studies also showedenhanced quality of life and
improved immune and bloodmarkers.
However, overall long-termsurvival benefits remain
(29:07):
unclear, and these studies didstruggle with some limitations
within their methodology.
So I'm not yet going to make theclaim that Western science has
confirmed mushrooms are the keyto immortality, at least with
regards to cancer survival.
At the end of the day though,mushrooms bring a rare package
(29:28):
to the table.
Fibers that train your gut andyour immune system to Navy seal
levels of prowess andantioxidants that shield your
cells from daily wear and tear,and they support resilience
everywhere.
Your heart, your brain, yourmetabolism, and your immune
(29:49):
system.
This is why researchers are evenbothering to look at mushrooms
as part of the biggerconversation on longevity and
cancer prevention.
So yeah, the science iscompelling, but the real
question is how do you actuallymake that science?
Part of your dinner platewithout turning your meals into
(30:10):
a lab experiment.
The good news is it's mucheasier than you think The key is
twofold, variety, andconsistency.
Different mushrooms bringdifferent strengths.
Shiitake, maitake, and oyster.
Mushrooms are especially rich inthose beta glucans that help
train your immune system.
(30:32):
And portini, shiitake and oystermushrooms are standouts for ergo
thine and glutathione.
Those unique antioxidants thatprotect your cells, even the
humble white button mushroom orcremini mushroom, the ones that
are always in the grocery storethat we walk right past, support
our immune health by increasingantibody production, enhancing
(30:54):
mucosal immunity.
Modulating inflammation andimproving our gut microbiota.
So while mixing it up means youare definitely stacking the deck
in your favor with a wider rangeof compounds.
It doesn't mean you have to skipover common white mushrooms for
exotic varieties that you can'tpronounce, and there's more good
(31:16):
news.
You don't have to eat mushroomsevery single day.
Most of the research that is outthere shows benefits from just a
couple of servings a week.
So think about one cup.
Cooked two to three times aweek, that's enough to move the
needle.
If you have a high risk ofcancer or you're undergoing
(31:38):
treatment, you may want to upthat dose, but you absolutely
wanna talk to a specialist firstbefore you aim for that seven
ounces a day.
Used by the researchers in theheart health study more may not
be better, and it certainly isnot sustainable.
So cooking mushrooms does workin your favor though because it
(32:01):
reduces the volume of food thatyou have to eat.
And again, mushrooms hold ontotheir antioxidants even if
they're sauteed or roasted, orstir fried.
So cook them however you like.
You are not losing any of thegood stuff.
And when it comes to real worldmeals, keep it simple.
(32:21):
You can put mushrooms in yourscrambled eggs, stir fries,
pasta sauces, soups, add them tochili.
I sometimes will dice them upand mix them into ground beef or
Turkey if I'm making tacos orburgers.
And this is my favorite tip forpeople who are not too keen on
mushrooms or for picky kids whodon't wanna see them.
(32:45):
Just dice'em up or blend them upand mix'em in with some ground
beef and you won't even noticeit.
If you're really busy, frozenmushrooms are a great fallback.
Just always keep a bag in thefreezer and toss them in
whatever you're making if youneed to get your dose in.
One habit that I haveincorporated is making a big
(33:06):
batch of three to four cups ofcooked mushrooms.
Most often, I just saute them inbutter with some onions, and
then I put that in the fridgeand spread it out throughout the
week, adding some as a sidedish, tossing some into a soup
or a casserole, or mixing itinto my morning scramble.
And this way I can consistentlyget a dose that is supported by
(33:29):
observational research to offer.
A significant benefit.
So the bottom line is mushroomsdon't need to be exotic or
complicated to make adifference.
Just toss them into meals thatyou're already cooking a couple
times a week and you'll get allthose benefits without really
having to do much thinking aboutit.
(33:51):
There's no need for powders.
Or to start every morning with acup of mushroom based coffee
that tastes like ass.
Just eat mushrooms as yourgrandparents did.
That is the basis for most ofthe science that has been
supplied, and it's far moreeconomical than pricey
supplements.
(34:12):
We've often considered mushroomsas an exotic accent, but they're
a very unique food group worthyof making a regular appearance
on your culinary guest list, acouple of servings a week.
Cooked into meals you alreadylove is a simple way to feed
your gut, protect your cells,and build long-term resilience.
(34:34):
And that's a lot of heavylifting from something that you
can pick up in the produce aislefor a couple of bucks.
Or if you know an experienceguide, something you can find in
many forests during autumn forfree.
Remember, at the end of the day,our health is not built on
miracle cures or quick fixes.
(34:54):
It's built on the boring, badassbasics that show up
consistently.
Mushrooms are one of thosebasics.
Until next time, my friends,stay salty.
Stay curious, and I'll talk toyou soon.
Any and all information sharedhere is for educational and
entertainment purposes only, andis not to be misconstrued as
(35:17):
offering medical advice.
Listening to this podcast doesnot constitute a provider client
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
(35:37):
this podcast.
Are at the user's own risk.
No information nor resourcesprovided are intended to be a
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
(36:01):
your medical, nutrition orhealth plan.
Mushrooms are the odd balls inthe food world.
They're neither plants noranimals that something entirely
unique, and because of that,they come with a lineup of
nutrients that you won't find inbroccoli, beef, blueberries,
anywhere else.
(00:20):
Mushrooms contain unique fibersthat train your gut and immune
system, and antioxidants thatprotect your cells where they
need it most, as well ascompounds that scientists are
now studying for the potentialto slow aging itself.
While fad diets run aroundsocial media like false
(00:42):
prophets.
Mushrooms are the quiet apostlesof resilience, preaching, and
teaching the immune system howto thrive.
In this episode, we're gonnaexplore how mushrooms work in
your body, from gut and immunesupport to brain and metabolic
health, and why they deservemore than just a cameo
(01:03):
appearance in your stir fry.
Hey Rebels.
Welcome to BlasphemousNutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I am Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
(01:25):
experience.
I'm here to share a more nuancedtape.
On living and eating well tosustain and recover your health.
If you found most health adviceto be so generic is to be
meaningless or so extreme thatit's unrealistic.
And you don't mind theoccasional F-bomb, you've come
to the right place.
From dissecting the latestnutrition trends to breaking
(01:48):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the health you need to live
a life you love.
Now, let's get started.
Welcome back to BlasphemousNutrition folks.
My name is Amy, and I'm a doubledegreed nutritionist who
(02:09):
believes in spreading the goodspores.
Today our humble fungi gets itsown dedicated episode revealing
the holy trinity containedwithin fiber, antioxidants, and
immune support.
Yes, that fun guy is mushrooms.
Mushrooms are typically used toaccent a meal.
(02:30):
They provide a great source ofumami flavor, that obscure
savory meat taste, but they alsoprovide a good meaty texture to
some dishes.
Now hidden in that savory, meatyprofile are loads of special
fibers which play a beneficialrole in our health.
(02:52):
These include Chitin, chitosan,and beta glucans.
Chitin is a tough structuralfiber that also makes up the
shells of crustaceans and theexoskeletons of insects.
In mushrooms.
chitin is embedded in the cellwalls Humans don't have enzymes
(03:15):
to digest chitin, however ourgut microbes do, making it a
unique type of prebiotic.
Prebiotics are foods that arebeneficial gut bacteria or
probiotics thrive off of, andmushrooms provide a unique
offering.
(03:35):
Now when Chitin is partiallybroken down, it forms Chizen and
that has slightly differentbeneficial properties.
Chizen has the ability to bindto certain fats and bile acids.
And preliminary researchsuggests it may actually play a
role to help regulatecholesterol metabolism and
(03:58):
support a healthier lipidprofile through this capacity to
bind to fats in the gut.
Now, beta glucans are the beststudied mushroom polysaccharide
while beta glucans are alsofound in oats and barley in
mushrooms.
Their structure is different andunique.
(04:20):
Mushroom beta glucans have aunique branching that interacts
directly with immune receptorswithin the gut lining.
so.
These fibers and polysaccharidesgo beyond stool bulking to
actually nourish the beneficialbacteria in the colon and
(04:40):
encourage production of shortchain fatty acids like butyrate.
Butyrate is a short chain fattyacid that acts as one of the
main fuel sources for our coloncells.
It is crucial to keeping the gutbarrier strong and less.
Leaky.
So having a reinforced gutbarrier means that fewer
(05:01):
inflammatory triggers will thencross into the blood
circulation, Resulting in loweroverall immune stress on the
body.
Butyrate also helps regulate theimmune system in the gut by
impacting our overall immunebalance, reducing the potential
for inflammatory cytokines toget outta control.
(05:23):
By helping to regulate theimmune system.
Butyrate appears to play animportant role in autoimmune
disease.
I'll get more into this immunesystem regulation detail in a
moment.
Butyrate has also been studiedfor its impact to facilitate
greater balance in metabolichealth as well as mood health.
(05:43):
It's associated with additionalbeneficial impacts on
metabolism, insulin sensitivity.
And even serotonin production,so properly fueling the gut
microbiome and protecting yourintestinal integrity has far
more health impacts than simplybowel regulation and digestion.
(06:06):
Consuming mushrooms suppliesunique fibers that directly
benefit the gut through greaterscaffolding and reinforcement of
the gut barrier as a primarysource of defense, as well as
nourishing the bacteria withinthe gut, which then contributes
to whole system health benefitsgoing beyond the gut into the
(06:29):
brain and the metabolism.
So mushroom beta glucans aretechnically a type of
carbohydrate, and they act asactive messengers that bind to
receptors on immune cells.
Then kicking off this wholecrazy host of immune activity.
(06:49):
So the end result is an immunesystem that is better trained at
recognizing unwanted pathogens,engaging in phagocytosis, which
is the strategic destruction ofdisease cells or pathogens or
other bits of debris in thebody.
And.
That immune system is also finetuned in its inflammatory
(07:13):
responses.
So all of this results in havinga more robust and responsive
immune system that lowers theincidence and severity of upper
respiratory infections and ismore resistant to cancer and get
this better able to recover fromchemotherapy for those who have
(07:33):
cancer.
It also provides the immunesystem with a more efficacious,
adaptive response to illnessesand vaccinations, helping to
prevent breakthrough infections,as well as recurring infections.
So for those of you who may havebeen told that you have a, and
i'm air quoting here, overlyresponsive or aggressive immune
(07:58):
system.
You'll be pleased to know thatthese beta glucans do not
stimulate the immune systemfurther if it's imbalanced
towards kind of an aggressiveimmune response.
Rather, they act to modulate.
The immune system, so this meansthey contribute to a balanced,
efficient defense, stronger whenit needs to be, and quieter when
(08:23):
the threat is gone.
In the body, mushroom, betaglucans, act like training
drills for your immune army.
They don't replace vaccines ormedication, but they condition
your immune soldiers torecognize threats more quickly
and respond to those threatswith less collateral damage.
(08:45):
So I'm gonna dive into moredetails when I am addressing
some of the research onmushrooms as it relates to
cancer.
But spoiler alert, I recentlybaptized myself in beta glucans.
Now beyond all this awesomeimmune support and body system
regulation, mushrooms alsoprovide some unique antioxidants
(09:08):
that have been studied for theirpotent anti-aging properties.
Mushrooms are the richestnatural source of two rare
dietary antioxidants.
Ergo theanine and glutathione.
These two sulfur containingantioxidants play very unique
roles in protecting cells fromthe wear and tear of aging.
(09:29):
Now, ergo Theanine is a sulfurcontaining amino acid
derivative.
That is a mouthful, butbasically, humans can't make
this.
We have to get it from diet, andmushrooms are by far the best
source.
Ergo Theanine acts as a directantioxidant, neutralizing free
radicals before they damage ourDNA protein structures or lipids
(09:53):
in the cell.
And it tends to concentrate intissues that are exposed to high
levels of oxidative stress likethe liver.
The kidneys, our brain and redblood cells.
Now we have a dedicatedtransporter protein in our body
(10:14):
for ergo theanine, which pullsit from the blood and
concentrates it in thoseburdened areas of the body.
Given that our.
Amazing body created a dedicatedtransporter for this compound.
Suggests that it plays a veryimportant role within our body.
(10:37):
Chronic oxidative stress is atthe root of cardiovascular
disease, neurodegeneration andaccelerated aging.
Population studies suggest thata diet high and ergo theanine
may prolong a healthier, longerlifespan and reduce the risk of
cardiovascular disease as wellas brain disease.
(10:58):
Additional observational studiesshow that elderly individuals
with lower levels of thiscompound in their blood tend to
have poor cognitive performanceand faster rates of cognitive
decline.
Now of course, when we'relooking at population studies
and other observational studies,these are not as robust as
(11:22):
clinical trials, but we do knowthat Ergo Thine does help squash
cellular damage system wide byreducing oxidative stress, and
it does so to the degree thatsome researchers have dubbed it
a longevity vitamin.
All that said.
(11:43):
Gut theanine is not recognizedas an essential nutrient despite
these observations and despitethe fact that the body has a
unique transporter to ensure itis shuttled into the cells, I
wouldn't be surprised at all ifin the distant future this
compound is deemed an essentialnutrient for human health.
(12:03):
Animal research does supportthat including this compound in
the diet does reduce aging andincreases longevity.
But human clinical trials aresparse.
However, they do show reducedmarkers of oxidative stress,
including those that indicateDNA damage lipid peroxidation,
(12:25):
which is effectively damaged tofat-based compounds in the body
like the cell wall.
And it also shows reducedC-reactive protein in the blood,
which is a general marker usedfor inflammation.
However, the results in thishuman clinical trial were not
deemed statisticallysignificant.
(12:48):
There was one other study Ifound.
It was a small study and itshowed that supplemented ergo
theanine in individuals over 60who had mild cognitive decline.
Had improved performance incognitive testing after
supplementation, whereas thecontrol group showed no such
improvements.
Additionally, the, supplementarm of the trial had no negative
(13:13):
side effects, noted when theirlabs were drawn.
But again, this is very, verylimited research, not, you know,
in one case, not statisticallysignificant.
And in another potentiallyunderpowered.
So we really need more work inthis area.
Even though it looks prettypromising.
(13:33):
That said, you know, there areso many amazing things about
mushrooms, we don't need to gethung up on Ergo Thaine.
Let's move on to glutathionenow.
Glutathione is the other majorantioxidant mushrooms, and it is
referred to as the body's masterantioxidant.
Glutathione really does deservea podcast episode all its own.
(13:55):
Our body does make glutathioneso.
Mushrooms aren't really going tobe like your primary source of
glutathione in your body.
That will come from within you.
However mushrooms are.
A great source of externalglutathione and in situations of
high stress or disease, ifyou're taking certain
(14:17):
medications or you have highexposure to pollutants as well
as general aging, all of thesethings can reduce our body's
ability to make its.
Own glutathione and mushroomsbeing a very high source of
external glutathione can come inand support our system by
(14:37):
providing it to us.
Glutathione is an awesome,awesome multitasker in the body.
It reduces oxidative stress byneutralizing free radicals, just
like ergot Thionine does.,Specifically ones that damage
our cells and DNA.
However, glutathione alsorecycles other antioxidants like
(14:58):
vitamin C and vitamin E, andthis allows the body to prevent
damage to water-based cellcompounds as well as fatty based
compounds, and it reduces theneed for external sources of
vitamin C and vitamin E.
If glutathione is available andit can recycle what is already
(15:20):
in the system, then your dietaryneeds.
For those vitamins may be loweror you know, may be within the
recommended daily allowance,even if there's an external
factor that increases youroxidation and your antioxidant
needs.
Glutathione also plays acritical role in detoxification
(15:44):
by binding and escorting heavymetals, pollutants, and
metabolic byproducts out of thebody.
Chronic exposure to pollutantscan lead to a situation where
more glutathione is needed andyour body simply cannot keep up,
and this is one reason why.
As.
Aside from diet, we do want tobe mindful of reducing exposure
(16:07):
to chemicals via householdproducts, avoiding exercise
outside during rush hour by abusy street, and generally
minimizing exposure to chemicalsas part of a healthy living
strategy.
Glutathione acts as a protectorof our mitochondria, which is
(16:28):
the cells.
Energy production factory, so itallows our mitochondria to keep
producing energy without as muchoxidative damage.
This can be thought of askeeping our RA cellular engines
running clean and efficiently,thus producing less pollution
for the body to deal with in theprocess.
(16:52):
Many mushroom species likePortini.
Shiitake and oyster mushroomsare exceptionally high in
glutathione compared to othervegetables.
The great news is that cookingdoes not significantly diminish
the availability of glutathione,so enjoy your mushrooms, either
raw or cooked without concern ofdiminishing the health benefits.
(17:17):
You wanna think of ergo theanineand glutathione as a team, as
their impacts are quitecomplimentary.
Ergo theanine mops up oxidativestress at very specific high
risk sites while glutathionepatrols globally and together
they support cellular repair andDNA stability, they help
(17:40):
maintain immune cell resilienceunder stress, and they protect
our vascular and brain tissuefrom chronic low level damage,
which is a key factor in agingand neurodegeneration.
So while there are many foodsthat give you antioxidants,
mushrooms provide these twospecific ones in unusually high
(18:04):
concentrations with direct linksto brain health, cardiovascular
support, and longevity.
They are our cellular bodyguardsand they go to work where your
tissues need them the most.
Now, I had never consideredmushrooms.
Specifically for heart health,and I was actually quite
(18:26):
surprised when doing researchfor this episode to discover
that.
Uh, and this kind of makes sensegiven the prevalence of
cardiovascular disease.
Researchers have been looking atthe use of mushrooms in
cardiometabolic health.
Cardiometabolic health is thehealth of the entire
cardiovascular system, as wellas the metabolic functions
(18:47):
related to blood sugarregulation because these two
tend to go hand in hand.
Now, Chitosan that fiber inmushrooms that I mentioned at
the start of the podcast.
Binds to cholesterol and bileacids, helping to lower
cholesterol absorption.
Ergot thionine also protectsblood vessels from oxidative
(19:07):
damage.
There have been studies done onoyster and shiitake mushrooms
showing that they can reducecholesterol and triglycerides
when added to the diet of thosewho have diabetes, or those who
have mildly elevatedcholesterol.
Mushrooms also have been shownto improve insulin sensitivity
and slow glucose absorptionthanks to those unique fibers.
(19:31):
Diabetes alone is a major riskfactor in cardiovascular disease
due to the impact that chronichigh levels of glucose have on
tearing down the vascularsystem.
So if you're worried about heartdisease, you better keep your
blood sugar in check.
Hands down in a Bangladeshistudy done on those with
(19:54):
diabetes, 200 grams ofmushrooms, which is the
equivalent of seven ounces, wasconsumed daily and led to pretty
significant improvements inglucose levels.
Another study done on a ruralMexican population showed
improved triglycerides andglucose when 250 grams of
(20:15):
mushrooms were consumed fourtimes a week.
Now these doses are pretty high.
I did find one eight week studyshowing improved fasting glucose
on about one serving ofmushrooms a day, which is 85
grams.
But those improvements were notnearly as dramatic.
Plus that study was done onhealthy, overweight, and obese
(20:39):
individuals, not people withdiabetes.
So there was less room forimprovement than for somebody
who had diabetes.
Right.
There's a couple limitations onthat study that kind of like
made me not pumped about it, butit did show that there was
research done on more reasonabledoses of mushrooms that did show
(21:00):
some improvement and showedimprovement on people without
severe disease.
Now, the good news is mushroomsshrink by about 50% in size when
they're cooked.
So if you're aiming for a largerdose.
Definitely cook those mushroomsso you can eat.
That full amount.
(21:21):
All of that said theobservational research,
supporting mushroom consumptionfor longevity and reduced
disease risk, generally supportsconsuming three servings a week.
A serving size is about one cupof mushrooms or one fist size
portion of raw sliced mushrooms.
(21:42):
If you wanna cook it down by allmeans, go ahead.
If you wanna get two fist sizeservings and cook it down so
that you have one fist sizeamount to eat, then you get two
for the volume of one.
That's the way to go.
If you ask me.
All that said, there are plentyof other dietary and lifestyle
changes that you can make toreduce your risk of heart
(22:04):
disease.
That doesn't require you relyexclusively on half a pound of
mushrooms a day to make ithappen Now what about cancer?
Across China, Japan, Korea,mushrooms like Reishi, shiitake,
and maitake.
Weren't just food.
(22:24):
They've been an essential partof the pharmacy.
For thousands of years,traditional healers called
reishi, the mushroom ofimmortality.
Turkey tail mushrooms havetraditionally been brewed into
tea to support the body andresilience after illness.
(22:45):
Way before we had PubMed, peoplenoticed.
Those who eat more mushroomsremain stronger throughout the
hard stuff of life.
And while mushrooms are widelyknown in alternative medicine
for their anti-cancer abilities,we wanna know how the science
stacks up against these claims.
(23:08):
After countless generations oftraditional wisdom laid the
foundation, modern science isfinally catching up with what
tradition already put down Thosesame unique compounds that I've
been discussing, the betaglucans, ergo theanine,
glutathione, they are shown tobenefit our immune system and
they are also showing seriouspromise in cancer research.
(23:32):
So you remember how I mentionedthat beta-glucan bind to
receptors on the immune cells.
These immune cells, specificallymacrophages, dendritic cells,
and natural killer cells go towork to support and train the
immune system to basically levelup.
From being an average navy semento straight up Navy seal level
(23:58):
skills.
First, the macrophages, whicheat up pathogens and dead cells
also consume that beta-glucan,and then they travel to the
spleen, to lymph nodes and tobone marrow where they released
that beta-glucan to be utilizedby.
Other immune cells as part of anoverall immune training camp.
(24:23):
Natural killer cells, which areyour body's rapid response team,
get especially primed.
So these cells become better atscanning, looking for other
cells that look suspicious, likepre-cancerous cells or early
stage cancerous cells, andeliminate them before they
multiply.
(24:44):
Beta glucans also help ourdendritic cells present antigens
more effectively.
Thus better training T cells torecognize threats.
You wanna think of a dendriticcell as your immune systems
detective team, dendritic cellshang out in tissues.
They kind of sample theenvironment.
(25:06):
They're always on the lookoutfor pathogens, toxins abnormal
cells like cancer cells.
And when they find somethingsuspicious, they grab little
bits of it, and those littlebits are the antigen, and then
they head over to the nearestlymph node.
T cells are our special forcesof the immune system, and they
(25:30):
rely on antigen presentation toknow who the bad guy is and how
to respond.
Because our T cells are powerfuland deadly, they need clear
instructions before they act.
Otherwise, they may actrecklessly leading to the damage
of healthy tissues.
(25:50):
An example of T-Cell gone awryis in the case of autoimmune
disease, where the immune systemis attacking living tissue, be
that our joints in the case ofrheumatoid arthritis or the
thyroid, and the case of,Hashimoto's disease there are
(26:11):
multitudes of differentautoimmune diseases.
Those are just a couple, but inautoimmune disease, those T
cells attack healthy tissueleading to disease.
basically what happens is betaglucans from mushrooms teach
your immune system toeffectively identify the
villains and then remember themugshot of those cancer cells
(26:33):
and those pathogens so it canrespond faster and more
accurately next time.
While population studies do showreduced risk of cancer in diets
that regularly featuremushrooms, animal studies and
early human trials have shownthat the immune training
provided by mushrooms can slowtumor growth, can enhance the
(26:59):
effectiveness of certain cancertherapies.
And may even improve survivalmarkers for individuals with
certain cancers.
Preclinical studies in animalmodels show that extracts from
various mushrooms, includingwhite button mushrooms and chaga
mushrooms can significantlyreduce.
(27:19):
Tumor size and slow cancerprogression.
These mushroom extracts havebeen shown to boost antioxidant
enzymes, reduce tumorbiomarkers, inhibit tumors from
forming new blood vessels, andincrease the activity of our
natural killer cells.
(27:40):
In those with cancer, reishi,Turkey tail, shiitake, yxi, and
cordyceps.
Mushrooms are showing promise inenhancing the effectiveness of
chemotherapy or radiotherapy byimproving immune function.
F.
specifically increasing naturalkiller cell activity and T-cell
(28:01):
subsets.
And the mushrooms are alsoshowing improved quality of
life.
In part by reducing some of theside effects of conventional
treatments, extracts from thesemushrooms continue to be studied
as add-ons in oncology care,helping the immune system better
(28:22):
tolerate treatments andrecognize abnormal cells quickly
to potentially preventrecurrence and growth.
And finally, I did look at somemeta-analyses and randomized
controlled trials suggestingthat adjunctive mushroom therapy
alongside standard cancertreatments can modestly improve
(28:44):
five year survival rates in somecancers, mainly breast cancer,
lung cancer, and colorectalcancers, as well as enhance the
quality of life.
These studies also showedenhanced quality of life and
improved immune and bloodmarkers.
However, overall long-termsurvival benefits remain
(29:07):
unclear, and these studies didstruggle with some limitations
within their methodology.
So I'm not yet going to make theclaim that Western science has
confirmed mushrooms are the keyto immortality, at least with
regards to cancer survival.
At the end of the day though,mushrooms bring a rare package
(29:28):
to the table.
Fibers that train your gut andyour immune system to Navy seal
levels of prowess andantioxidants that shield your
cells from daily wear and tear,and they support resilience
everywhere.
Your heart, your brain, yourmetabolism, and your immune
(29:49):
system.
This is why researchers are evenbothering to look at mushrooms
as part of the biggerconversation on longevity and
cancer prevention.
So yeah, the science iscompelling, but the real
question is how do you actuallymake that science?
Part of your dinner platewithout turning your meals into
(30:10):
a lab experiment.
The good news is it's mucheasier than you think The key is
twofold, variety, andconsistency.
Different mushrooms bringdifferent strengths.
Shiitake, maitake, and oyster.
Mushrooms are especially rich inthose beta glucans that help
train your immune system.
(30:32):
And portini, shiitake and oystermushrooms are standouts for ergo
thine and glutathione.
Those unique antioxidants thatprotect your cells, even the
humble white button mushroom orcremini mushroom, the ones that
are always in the grocery storethat we walk right past, support
our immune health by increasingantibody production, enhancing
(30:54):
mucosal immunity.
Modulating inflammation andimproving our gut microbiota.
So while mixing it up means youare definitely stacking the deck
in your favor with a wider rangeof compounds.
It doesn't mean you have to skipover common white mushrooms for
exotic varieties that you can'tpronounce, and there's more good
(31:16):
news.
You don't have to eat mushroomsevery single day.
Most of the research that is outthere shows benefits from just a
couple of servings a week.
So think about one cup.
Cooked two to three times aweek, that's enough to move the
needle.
If you have a high risk ofcancer or you're undergoing
(31:38):
treatment, you may want to upthat dose, but you absolutely
wanna talk to a specialist firstbefore you aim for that seven
ounces a day.
Used by the researchers in theheart health study more may not
be better, and it certainly isnot sustainable.
So cooking mushrooms does workin your favor though because it
(32:01):
reduces the volume of food thatyou have to eat.
And again, mushrooms hold ontotheir antioxidants even if
they're sauteed or roasted, orstir fried.
So cook them however you like.
You are not losing any of thegood stuff.
And when it comes to real worldmeals, keep it simple.
(32:21):
You can put mushrooms in yourscrambled eggs, stir fries,
pasta sauces, soups, add them tochili.
I sometimes will dice them upand mix them into ground beef or
Turkey if I'm making tacos orburgers.
And this is my favorite tip forpeople who are not too keen on
mushrooms or for picky kids whodon't wanna see them.
(32:45):
Just dice'em up or blend them upand mix'em in with some ground
beef and you won't even noticeit.
If you're really busy, frozenmushrooms are a great fallback.
Just always keep a bag in thefreezer and toss them in
whatever you're making if youneed to get your dose in.
One habit that I haveincorporated is making a big
(33:06):
batch of three to four cups ofcooked mushrooms.
Most often, I just saute them inbutter with some onions, and
then I put that in the fridgeand spread it out throughout the
week, adding some as a sidedish, tossing some into a soup
or a casserole, or mixing itinto my morning scramble.
And this way I can consistentlyget a dose that is supported by
(33:29):
observational research to offer.
A significant benefit.
So the bottom line is mushroomsdon't need to be exotic or
complicated to make adifference.
Just toss them into meals thatyou're already cooking a couple
times a week and you'll get allthose benefits without really
having to do much thinking aboutit.
(33:51):
There's no need for powders.
Or to start every morning with acup of mushroom based coffee
that tastes like ass.
Just eat mushrooms as yourgrandparents did.
That is the basis for most ofthe science that has been
supplied, and it's far moreeconomical than pricey
supplements.
(34:12):
We've often considered mushroomsas an exotic accent, but they're
a very unique food group worthyof making a regular appearance
on your culinary guest list, acouple of servings a week.
Cooked into meals you alreadylove is a simple way to feed
your gut, protect your cells,and build long-term resilience.
(34:34):
And that's a lot of heavylifting from something that you
can pick up in the produce aislefor a couple of bucks.
Or if you know an experienceguide, something you can find in
many forests during autumn forfree.
Remember, at the end of the day,our health is not built on
miracle cures or quick fixes.
(34:54):
It's built on the boring, badassbasics that show up
consistently.
Mushrooms are one of thosebasics.
Until next time, my friends,stay salty.
Stay curious, and I'll talk toyou soon.
Any and all information sharedhere is for educational and
entertainment purposes only, andis not to be misconstrued as
(35:17):
offering medical advice.
Listening to this podcast doesnot constitute a provider client
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
(35:37):
this podcast.
Are at the user's own risk.
No information nor resourcesprovided are intended to be a
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
(36:01):
your medical, nutrition orhealth plan.
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It’s 1996 in rural North Carolina, and an oddball crew makes history when they pull off America’s third largest cash heist. But it’s all downhill from there. Join host Johnny Knoxville as he unspools a wild and woolly tale about a group of regular ‘ol folks who risked it all for a chance at a better life. CrimeLess: Hillbilly Heist answers the question: what would you do with 17.3 million dollars? The answer includes diamond rings, mansions, velvet Elvis paintings, plus a run for the border, murder-for-hire-plots, and FBI busts.
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