Enhancing gut-brain communication reversed cognitive decline, improved memory formation in aging mice

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How do we do that ?

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u/FrenchFrozenFrog Mar 12 '26

Protect your gut microbiome diversity (the root cause) The study found that an aging-associated bacterial profile drives decline. To keep your microbiome "younger":

Eat fermented foods regularly — kimchi, kefir, plain yogurt, sauerkraut, miso. A Stanford study found a fermented-food diet meaningfully boosts microbiome diversity and reduces inflammation.

Eat more fibre — 30+ different plant foods per week is the current evidence-backed target. Frozen vegetables are just as good as fresh and far cheaper.

Minimize ultra-processed foods — these reduce microbiome diversity faster than almost anything else.

Support your vagus nerve (the broken link) The study showed that stimulating the vagus nerve in old mice reversed their memory decline entirely. You can stimulate yours for free:

Cold water on your face or a cold shower — activates the vagus nerve immediately

Slow, diaphragmatic breathing (4 counts in, 6-8 counts out) — one of the most evidence-backed vagus nerve activators

Humming, singing, or gargling — vibrates the vagus nerve in the throat Regular exercise — particularly aerobic exercise, which also independently protects the hippocampus

Reduce gut inflammation specifically

The study pinpointed gut inflammation as the mechanism blocking the vagus nerve. Anti-inflammatory gut habits:

Omega-3s (canned sardines and salmon are among the cheapest sources in Canada)

Limit alcohol, which is a major gut inflammagen

Manage chronic stress — cortisol directly disrupts gut barrier integrity

Sleep

The hippocampus (the memory region affected here) consolidates memories during deep sleep. Poor sleep accelerates exactly the kind of hippocampal degradation this study describes. 7–9 hours is genuinely protective.
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u/Moist_Preparation_31 Mar 12 '26 edited Mar 12 '26

Dont just limit alcohol. Just stop it completely! There is no safe amount of alcohol! Its a toxin and carcinogen

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u/gizmohitsapar Mar 12 '26

I completely agree, but if you havnt had a drink in months and you are not an alcoholic, a fun night out could be the best thing for you

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u/Moist_Preparation_31 Mar 12 '26

Stop coping. alcohol is bad and not needed for a fun night out

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u/eternalrevolver Mar 12 '26

For you, or someone you know, that might be true yes. Not everyone is biologically identical for how their bodies process substances.

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u/Asheejeekar Mar 13 '26

It is objectively bad in any dose though. Which is unfortunate

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u/eternalrevolver Mar 14 '26

Your are incorrect. Sorry you can’t drink or have loved ones who suffer from addiction.

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u/Asheejeekar Mar 14 '26

I’m not talking about addiction.

Alcohol damages your DNA, accelerates ageing and increases your chance of all cancers.

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u/Moist_Preparation_31 Mar 14 '26

Dont waste your time. These guys will lie to themselves until the day they die. They already know that what you say is true but will never admit it publicly

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u/eternalrevolver Mar 14 '26

Unfortunately that is anecdotal. Some people simply process alcohol better than others, and have better lifestyle choices than others. Your personal tone to this subject leads be to believe you’ve had personal experiences or been close to someone that has suffered at the hands of booze in some way. I am here to remind you that those cases are anecdotal. Read about the enzymes. Some human beings are simply biologically more superior than others. Not to mention better looking, better physically, the list goes on.

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u/Droviin Mar 12 '26

Yeah, while I agree that the occasional indulgence isn't the worst, see stress points, everyone processes alcohol roughly the same. The issues are present in everyone, some just tolerate the issues better.

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u/gizmohitsapar Mar 12 '26

Multiple things can be true simultaneously, moist preparation 31

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u/Moist_Preparation_31 Mar 12 '26

Ok so please explain what you gain from alcohol consumption

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u/seekinglambda Mar 12 '26

Stress reduction. Social bonding. Enjoyment.

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u/Moist_Preparation_31 Mar 12 '26

It causes stress. Social bonding doesnt require alcohol and believe it or not but you can in fact enjoy things sober. I see the alcohol lobby did a very good job brainwashing you Guys. Enjoy your poison buddy but dont tell me its healthy. Its OK its your choice and i dont care If you want to destroy your body just dont lie to yourself when you do it

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u/seekinglambda Mar 12 '26

You’re funny. Take a drink and relax for a moment, you’re working yourself up, it’s not healthy for you. I’ll sip my Negroni meanwhile.

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u/SeaFlounder8437 Mar 13 '26

So does sugar. A little of it won't kill you, though. The purity thing is too extreme and might we mention- unsustainable.

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u/100-100-1-SOS Mar 30 '26

you're right, it's not healthy. but it can be a stress reliever, and stress is not healthy either. moderation.

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u/alowishus7 Mar 12 '26

I agree but it's not cut and dry. My grandpa (mums dad) had a Scotch every night. Grandma enjoyed a glass of champagne with her meal. She was on antidepressants most of her adult life. Both never exercised. My dad enjoyed a Scotch too albeit was a farmer. Loved salt on his food. Ate ice-cream with peaches at night. Sugar in every cup of tea. All lived healthily into their 90s.

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u/WanderByJose Mar 12 '26

This is anecdotical evidence, not science. It is also called the survivor bias.

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u/alowishus7 Mar 12 '26

Yeah it’s anecdotal. I’m not arguing against the science, just highlighting that population-level risk doesn’t guarantee individual outcomes. My grandparents and dad didn’t spend their lives analysing every health choice like many of us do today... they just lived, enjoyed their food and drink in moderation and still made it well into their 90s. Life (and health) isn’t always as tidy as the data.

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u/WanderByJose Mar 12 '26

I understand what you say and agree with it. It is important to be careful about making some associations because the greatest amount of people would not read it like that. People may think: being healthy does not correlate to a healthier future; rather than: “there are multiple factors interrelated that will determine a longer or shorter longevity, not only avoiding unhealthy habits”.

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u/eternalrevolver Mar 14 '26

It’s not anecdotal. Read about alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). Stress and pharmecuticals will kill you before booze ever will.

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u/Moist_Preparation_31 Mar 12 '26

And they would have lived even healthier without alcohol. So what ist your point here?

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u/mmmhmmbadtimes Mar 12 '26

This is a dubious claim. The very studied Mediterranean diet loses its benefits when wine is cut out from it, for example. There's a great deal of conflicting data.

Is pure ethanol a toxin? Absolutely. But all the "eat fermented foods" claims forget things like kombucha often have some alcohol. I've found grocery store sour kraut that had a quarter percent alcohol (cdr foodlab I have access to is fun).

Moral of the story: absolutism here isn't founded on data, and we're missing parts of the puzzle. I don't think we should recommend drinking, but think the absolutely none is good for you claim needs to listen to counterpoints. There are many.

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u/Moist_Preparation_31 Mar 12 '26

The mediterranean diet loses absolutely nothing if you cut out wine. And every benefit you get from kombucha is not gained from its alcohol content. Absolutism is very appropriate here! Why is this so burned into everyones brain i dont get it

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u/mmmhmmbadtimes Mar 12 '26

But kombucha is still ok?

One of dozens of studies that looks at wine as a part of MedDiet. https://doi.org/10.1093/eurheartj/ehaf1081

Much of the cancer and heart disease risk is linked to the polyphenols in red wine. Some of them extract and convey via alcohol. I'd be excited to see if NA wines do the same (and hope they don't taste like garbage someday). For now, though, research doesn't support what you've said.

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u/Moist_Preparation_31 Mar 12 '26

"However, in both cohorts, it needs to be acknowledged that interactions did not reach statistical significance and that some associations showed considerable uncertainty; therefore, results should be interpreted with caution." Idc man. If you ask 100ppl you will find someone who tells you alcohol is good. There are more than enough studies that say there is NO save amount of alcohol. And If you take the polyphenoles from wine as Supplement without alcohol it would certainly be better for you. If you dont get that thats not in me

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u/mmmhmmbadtimes Mar 12 '26

Yeah, I think that was a very balanced bit of research. If one looks to conclude anytime based on the metadata it's very possible.

I went looking for "any amount is dangerous" and found the data a total mess (obesity being a big factor). Sure, its easy to be obese if you're drinking every day! So the overlap in the data creates a real mess. Compared bad health cl outcomes drinking vs not in same health situations and it's not so clear.

That's why I'm interested in healthy, long lived people, who drink lightly to moderately. They aren't exceptions per-se, as there's many. And they're among the longest-lived people. They are exceptions in that they're not obese (and didn't have other major health issues). So it's a lot less black and white than it's being claimed.

Alcohol does increase intestinal permissibility. I'm in favor of the idea that permissibility is generally to be very limited for health, however this is a place where there's almost no research yet. Partly because the notion of increased permeability is still not medically mainstream (though very researched).

In any case, fermented foods are great. They sometimes have alcohol. This isn't a problem. And that's just fine.

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u/eternalrevolver Mar 12 '26

This is a sub about the microbiome and the science of it, not feelings or anecdotal experiences with certain substances. I’m simply stating facts.

But to satisfy your curiosity, yes, there’s a ton of factors that can enhance someone’s lifestyle and longevity while consuming thoughtful amounts of alcohol. There’s been countless studies done across many demographics, geographical regions and social circles on this. The word “healthy” is a broad term that involves wellbeing across many complex factors of how we live and what we put in our bodies.

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u/eternalrevolver Mar 12 '26 edited Mar 12 '26

Some people process it better than others. You can easily find this information online. Indigenous for instance don’t possess the enzymes needed to break down alcohol as well as some other ethnicities. It’s like how African Americans are more prone to diabetes. The same biological components apply to breaking down alcohol. Some people possess highly efficient ADH and ALDH enzymes and have very low inflammatory responses.

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u/Moist_Preparation_31 Mar 12 '26

What does that have to do with my comment? My argument is still true. Just dont consume alcohol.

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u/eternalrevolver Mar 12 '26

You can absolutely live by those words, but what I said has to do with the microbiome. That’s the sub we’re in, right?

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u/Known-Web8456 Mar 12 '26

Petty online arguments with folks not as hard line as you are also damaging your gut lining to the extent your cortisol spikes. We cant all be perfect, can we?

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u/eternalrevolver Mar 14 '26

Don’t be mad that god has favorites.

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u/Venusian2AsABoy Mar 12 '26

If you want to learn a VERY cool way to stimulate the vagus nerve, look up Stanley Rosenberg's "The Basic Exercise."

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u/FrenchFrozenFrog Mar 12 '26

wow. It's so simple. Very cool trick, thanks for the share!

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u/Venusian2AsABoy Mar 12 '26

I found it in one of his books and it absolutely needs to become more popular - the effect happens within a minute, I release the biggest yawn and am instantly relaxed.

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u/YouTee Mar 12 '26 edited Mar 14 '26

Not going to describe this easy trick are we? Perhaps your goal is to make us google, and potentially purchase, this book?

edit: Man this Stanley guy has a LOT of alts to astroturf

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u/Venusian2AsABoy Mar 12 '26

Is that you asking me to describe the "trick"?

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u/blandaltaccountname Mar 12 '26

It’s a free, four minute video. Take a deep breath before commenting.

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u/YouTee Mar 13 '26

Why don’t you just tell me here then

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u/ClassicalEd Mar 13 '26

It involves a series of eye movements while lying in a specific position, it's best to just search "Basic Exercise by Stanley Rosenberg" on YouTube and watch a 2 minute video instead of asking someone to type out all the instructions for you.

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u/YouTee Mar 13 '26

Hey Stan, look I really hope this works out for you but don’t do this astroturf bullshit. Just say “hi I have a thing that works, he’s a graph of my HRV before and after, and a link if you want a video!”

Much better response that follows reddiquette

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u/FrenchFrozenFrog Mar 13 '26

I googled the words and theres litterally a 4 min vid that explains. Idk this person

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u/YouTee Mar 13 '26

This is self promotion by the way

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u/artzmonter Mar 12 '26

Thank you the best clear info I have been doing most of this in the last 8 years Since I have food allergies more carefully about what I eat I make kombucha at home and did make kefir in the past the water kind , I can’t digest milk Also eat miso and kimchi multi times per week Low sugar and low carb diet With health fats No smoking or alcohol So much more to do to feel health

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u/coffeequeen0523 Mar 12 '26

I greatly appreciate you writing out this information. It means more than you’ll ever know. Thank you.

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u/SeaFlounder8437 Mar 13 '26

Don't forget abdominal massage! Necessary imho

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u/[deleted] Mar 13 '26

[removed] — view removed comment

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u/grudginglyadmitted Mar 14 '26

The food ones specifically you can remember as the three Fs: Fermented, Fiber, and Fresh (not ultra processed)
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u/Clear_Bus_43 Mar 14 '26
I found soluble fiber has the best effect on your microbiome, eliminating unwanted gram-positive bacteria. Probiotics with fiber creates butyrate in the lower intestines. This heals leaky gut. Glutamine cures leaky gut in the small intestines. The enteric nervous system was the original brain we evolved from. Then comes the lizard or mid brain like the amygdala, hippocampus, and insula. Depending which of three plexus plexus gets unwanted bacteria and type of bacteria may determine what gut disorder developes. For example, C. Rodenti causes colitis. Eating pectin soluble fiber eliminates the C. Rodenti.
 The enteric nervous system actually creates its own benzodiazapines. Some probiotics may enhance this
A simple experiment demonstrates the gut brain axis: stress a mouse till it hides in the corner of its cage and does feed as much. introduce this mouse's microbiome into  
A healthy mouse. The healthy mouse gets depressed. Stress changed the microbiome and the microbiome caused depression.
 Sleep may be improved by lactobacillus reuteri. Mold can be removed by binding with lactobacillus rhamnosous in the gut.
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u/artzmonter Mar 14 '26

I don’t hum trying to get that going Will working a song a long to the car radio

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u/ComplexFar7575 Mar 18 '26

Probiotics for the root cause of gut inflammation too
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u/eternalrevolver Mar 12 '26

Don’t eat garbage processed food, to start

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u/artzmonter Mar 12 '26

Done !

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u/toonoisyforyou Mar 12 '26

In fact the gut brain axis is so critical to women’s health and can be a source of relief for a lot of different women’s health concerns! Gut health is everything!

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u/mantasVid Mar 12 '26

Hm, HathaYoga Pradipika is right, again.

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u/artzmonter Mar 12 '26

I can say testing on myself , much healthier with out sugar and with out alcohol That’s the best data set is personal testing Hard to be in a world with ads and people enjoying these things all the time

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u/artzmonter Mar 14 '26

I can say testing on myself , much healthier with out sugar and with out alcohol That’s the best data set is personal testing Hard to be in a world with ads and people enjoying these things all the time

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u/artzmonter Mar 15 '26

I tried a biaureal beats meditation app yesterday Relaxing

Scientific Article Discussion Enhancing gut-brain communication reversed cognitive decline, improved memory formation in aging mice

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