J1T4H Week 23

Dr. Pam Popper on Your Amazing Microbiome

Just 1 Thing (at a time) 4 Health

“Because changing habits and lifestyle is daunting without support.”


Doctor:    Pamela Popper, PhD., ND

Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of Wellness Forum Health. The company offers educational programs for consumer and healthcare providers that facilitate evidence-based, collaborative and informed decision making for health-related matters.

Dr. Popper serves on the Physician’s Steering Committee and the President’s Board for the Physicians’ Committee for Responsible Medicine in Washington D.C. She served as part of Dr. T. Colin Campbell’s teaching team at eCornell, teaching part of a certification course on plant-based nutrition. She has been featured in many widely distributed documentaries, including Processed People and Making a Killing and appeared in the acclaimed documentary Forks Over Knives, which played in major theaters throughout North America in 2011. She is one of the co-authors of the companion book which was on the New York Times bestseller list for 66 weeks. She is the author of Food Over Medicine: The Conversation That Can Save Your Life.

Dr. Popper is featured as one of the lead experts in Food Choices, which was released in September 2016, and is co-author of the companion book for this film. She also appears in Diet Fiction, which was released in January 2019, and authored the companion book for this film as well.

Dr. Popper is also a lobbyist and public policy expert, and continually works toward changing laws that interfere with patients’ right to choose their health provider and method of care. She has testified in front of legislative committees on numerous occasions, and has testified twice in front of the USDA’s Dietary Guidelines Advisory Committee.

Your microbiome is something that most people are just learning about. In fact, the 100 trillion bacteria weighing about 4 pounds and housed in your gastrointestinal tract serve a purpose more valuable than most understand.

In her Just 1 Thing 4 Health Challenge Video, Dr. Popper shares the amazing factors that show us exactly how our microbiome works and what happens when it doesn’t work. Dr. Popper wants us to know how to feed our microbiome well so it can serve us better. Watch this video and you will be on your way to doing just that.

The things we eat (meats, processed foods, dairy) and the medications we take or otherwise ingest (like antibiotics), destroy the “good” bacteria in our gut microbiome. These are the bacteria we need to feed because as we support them, they support us.

Studies show that the human microbiome has tremendous potential to impact our physiology, both in health and in disease. They contribute metabolic functions, protect against pathogens, educate the immune system, and, through these basic functions, affect directly or indirectly most of our physiologic functions. Some have also proven our mental functions are impacted in the health of our gut microbiome as well, like reversing the effects of depression, emotional fatigue, and more.

Dr. Popper’s Challenge to you:

Commit to add an extra serving of plant-based foods to your diet every day for the next 2 weeks, the time required to start the shift to a healthier state.

If you want to learn more about Your Amazing Microbiome, watch what you’re eating, grab your copy of ‘Forks Over Knives’ and stay plugged in right here at Just 1 Thing 4 Health.

Be sure to read the highlights of ARTICLES we gathered below. They are the science, research and other published medical articles on the subject. And don’t miss the RECIPES for Delicious Dishes!


Find out more about our Featured Doctor and hear what she responds in answer to the gut questions that were asked during our Physicians On Call Q&A Interview.

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To assist you on your journey, here are some easy to follow steps to help you meet This Week’s Challenge:

Committing to add an extra serving of plant-based foods to your diet every day for the next 2 weeks, the time required to start the shift to a healthier state may seem a bit hard. You can do it more easily with these helpful tips and Dr. Poppers suggestions here.

1. Avoid things that damage your microbiome, including: taking antibiotics that kill all bacteria in your body, including the good ones. Be cautious and eliminate animal products and farm raised fish that are fed foods injected with antibiotics. When you eat these foods, you consume the antibiotics, creating the same effect.

2. Adopt a plant-based diet. Your beneficial gut bacteria actually like and require the types of foods that are best for the rest of your body.

3. Note that your pathogenic “bad” bacteria love animal protein, fat and processed food. It’s one of the reasons why vegetarians and plant eaters consistently have bigger population of beneficial bacteria than the carnivores.

4. When you increase your fiber intake by just 7 grams per day, you end up with increased populations of beneficial bacteria. Within 2 weeks of adopting a better diet, a plant-based diet, the composition of your microbiome begins to change in a positive way.

…..• the ph shifts and the gut environment starts to become an unfriendly place for your pathenogenic bacteria to hang out,
…..• the beneficial bacteria start thriving,
…..• your inflammation levels go down,
…..• your immune system starts to become stronger, and
…..• the barrier system that keeps things out of your blood stream starts to become stronger too.

5. In addition to eating more plants, eating less processed foods and more whole plant food instead, helps the restoration process.

6. The food your gut bacteria love the most are high fiber foods, like: fruit, vegetables, whole grains, and legumes. You already know these foods are good for you. This shows one more way in which the foods are good for you, and one more motivation to eat more of them. They can be:
…..• another piece of fruit,
…..• an extra serving of greens added to your morning smoothie,
…..• another cup of greens added to your salad at lunch or at dinner,
…..• a cup of chick peas added to your salad,
…..• a bigger serving of vegetables at any meal,
…..• a sweet potato for a snack …
…..• just 1 more serving.

Dedicate this extra serving to the critters in your gut that are working hard to keep you healthy. The healthier they are, the healthier you are!

Dr. Pam Popper’s Favorites:

-Food Over Medicine: The Conversation That Can Save Your Life by Dr. Pam Popper
-The China Study by T. Colin Campbell
-How Not to Die by Dr. Michael Greger

-Forks Over Knives

-Wellness Forum Health
-Hippocrates Docs

The 7 Original Heroes of the Movement

Honoring the 7 Original Heroes
of the Whole Food, Plant-Based Lifestyle Movement

Honoring Those Who Continue to Lead the Way…

We are honored to join forces with these Original 7 and every other doctor who is a part of the Movement to bring a greater level of awareness, health and wellness to adults, children, pets, animals and the planet.

Enjoy what we’ve put together honoring the 7 Original Heroes of the Whole Food, Plant-Based Lifestyle Movement.

–> Click Here to Read More

This week, we want you to get to know more about 

Dr. T. Colin Campbell

Biochemist, Scientist, Author, Professor Emeritus of Nutritional Biochemistry at Cornell University, and Founder, Center for Nutrition Studies

Dr. Campbell grew up on a dairy farm. He studied pre-veterinary medicine at Pennsylvania State University, where he obtained his B.S. in 1956, then attended veterinary school at the University of Georgia for a year. He completed his M.S. in nutrition and biochemistry at Cornell in 1958, and his Ph.D. in nutrition, biochemistry, and microbiology in 1961, also at Cornell.

Founder of the Center for Nutrition Studies and dedicated to the science of human health for more than 60 years, Dr. Campbell’s primary focus is on the association between diet and disease, particularly cancer.

–>Click here to read more.


Here you will find the articles and news that supports the positive progression of the Whole Food Plant-Based Movement. The Hippocrates Docs Family of Doctors and Practitioners who advocate for this way of eating and lifestyle are glad to bring this to you, their family, friends, patients, and the world.

While we celebrate the progress of the work, we celebrate YOU! Enjoy this month’s curation of articles and information.

**The Microbiome Revolution
This Journal of Clinical Investigation article discusses the collection of bacteria, viruses, and fungi that live in and on the human body, collectively known as the microbiome, that has emerged as an important factor in human physiology and disease. The gut in particular is a biological niche that is home to a diverse array of microbes that influence nearly all aspects of human biology through their interactions with their host.

**The Myth of Alkalizing Your Body
The myth that we need to “alkalize” our bodies is based on a fundamental misunderstanding of human physiology. The acidity of the small and large intestines is carefully maintained by various digestive secretions and also by beneficial gut microbes that produce lactic acid, short chain fatty acids and other acidifying chemicals from the foods we eat. This acidic environment actually prevents the overgrowth of pathogenic (disease causing) organisms.

**Autoimmune Disease: Genes, Infection, Environment & Gut
You may be familiar with the term “autoimmune,” given increasing attention to chronic inflammation and autoimmune disease in the popular media. Autoimmune means that the body has an immune reaction to substances naturally present in the body. In other words, the immune system attacks “self.” There are more than 80 autoimmune diseases that have been named and described. The health of the intestine is related to the health of the bacteria that live in the intestine.

**Unlocking the Secrets of the Microbiome
Modern technology is making it possible for medical scientists to analyze inhabitants of our innards that most people probably would rather not know about and the resulting information could one day save your health or even your life.

**The Gut Microbiome in Health and in Disease
The tremendous expansion of information collected on the human microbiome in recent years is highlighted by data generated through several large-scale endeavors to characterize the human microbiome.

Celebrate with us as we join you on your journey to health and wellness. Now is your chance to be a bigger part of the ripple effect being created.

Ask your questions in our Facebook Group. Our Doctors and those who want to support you are there, ready and willing to help.

Don’t forget to Invite your family and friends to be a part of this journey with you.

All you have to do is send a text or FB message to those you know with a note to say “You’ve got to sign up for this. It’s free and it’s worth it!”

Tips from the Kitchen

-Deliciousness from the Kitchen

Thai Zucchini Noodle Salad With Curry-Lime Dressing

Here’s a flavorful, crunchy dish full of delicious shredded vegetables. Prep this zucchini noodle salad to use for future lunches or a Sunday afternoon family snack.


-Need a Recipe for a Tasty Dish? Try this Warm Deliciousness!

Roasted Tomato and Red Pepper Soup

This bold, satisfying Roasted Tomato and Red Pepper Soup is the perfect meal to brighten a dreary winter day. Tomatoes and red bell peppers are roasted then blended for a full-bodied base with a resplendent red hue.


We love to share our recipes and invite you to share yours in our Facebook Group.

Whole Food, Plant-Based Resources

Evidence based, medical research, recipes and other resources and stories that will support you on your journey:     

**Gut microbiota’s effect on mental health: The gut-brain axis
The bidirectional communication between the central nervous system and gut microbiota, referred to as the gut-brain-axis, shows increasing evidence associating gut microbiota to both gastrointestinal and extragastrointestinal diseases. Dysbiosis and inflammation of the gut have been linked to causing several mental illnesses including anxiety and depression, which are prevalent in society today.

**A Fungal World: Could the Gut Mycobiome Be Involved in Neurological Disease?
The human microbiome has received decades of attention from scientific and medical research communities. The human gastrointestinaltract is host to immense populations of microorganisms including bacteria, viruses, archaea, and fungi (the gut microbiota). High-throughput sequencing and computational advancements provide unprecedented ability to investigate the structure and function of microbial communities associated with the human body in health and disease, including the impact in neurological disease.

**Rainbow Zucchini Rolls
This is a simple and filling snack that’s easy to eat on the go but also perfect as a party appetizer.


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From all of us at Hippocrates Docs, on behalf of Just 1 Thing 4 Health,
have a great week and remember your Challenge.

To Your Plantiful Good Health!

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