by Anar R Guliyev, M.D. www.autoimmunityunlocked.org
Contents (detailed)
Introduction
Hope in the Face of the Incurable
Immune System - The Good, the Bad, and the Ugly
The Ugly: An Ailing Immune System
The Immune System and Cancer - An Inconspicuous Link
Autoimmune Diseases - A Modern Epidemic
Immune Illness on the Rise
Autoimmune Disease: When the Immune System Attacks its Own
The Bad: Why Conventional Treatments are Limited
Why Autoimmune Protocol (AIP), Elimination Diets, and Probiotic Supplements are Short-Term Solutions
The Good: The Holistic Way to Restore the Immune System
Immune Cells in the Ecosystem of Your Organism
The Five Pillars of a Healthy Immune System
DILL+: Locks and Vicious Cycles
Dangers Beneath the Surface
5R+: Understanding the Healing Strategy
5R+ in a Nutshell
➕ Bonus 1. Complete Mind Map of 5R+ Keys and Tactics
Key 1. Dysbiosis: Repopulate the Microbiome
The Last Discovered Organ That Reshapes Our Understanding of Health
Microbial Forces Within Us
A Busy, Adaptable Organ
Maintaining a Resilient Microbiome
Healing an Ecosystem
Conquest or Immigration: Overcoming Microbiota Inertia
Aftermath of Microbial Invasions
The Two Dimensions of Microbiome Health
Dimension 1: Microbiome Composition
Who Lives Inside Us
Camels in the Jungle - Why Probiotics are not Enough
Variety - Farmland vs. Forest
Actively Repopulate
Probiotics
Fermented Vegetables and Pickles
Fermented Dairy
Cheese
Fermented Food Recipes
Fecal Microbial Transplantation: Success or Temporary Fix?
Feeding your Allies
Prebiotics
Good Bitter Truth
Dead or Alive - Enzymes in Your Food
Digesting Raw Vegetables
Frozen, Dried, Salted - Preserving Raw Produce
Polyphenols: The Colorful Path to a Diverse Microbiome
Vitamin K
The Myth of Healthy Toppings on Junk Food
Food Diversity
The Importance of Natural Childbirth and Infant Feeding
Climate and Microclimate
Dimension 2: Microbiome Distribution
Key Factors for Optimal Microbiome Distribution
Consequences of Wrong Microbiome Distribution
SIBO, IBS, IBD, Ulcers: Many Faces of Microbiome Maldistribution
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO Symptoms
Below the Waterline: Subclinical SIBO
Irritable Bowel Syndrome (IBS)
Ulcers and Helicobacter pylori
Common Approaches to SIBO and Why They Are Dangerous
Kill’em All: Antibiotics
Flush It Down
Starve Them: Low-FODMAP Diet
Navigating the Minefield
Healthy Digestion to Fix Microbiota Distribution
Don’t Rush the Reactor
Surgical Procedures to Avoid
Mastication and Salivation - The Underrated Duo
Oral Microbiota
Stomach Acid
Acid - The Protective Firewall
Dilution of Digestive Juices
What Causes Low Stomach Acid
Improve Stomach Juice Production
Natural Supplements - Approach with Caution
Antacids and “Heartburn” (Gastroesophageal Reflux)
Adverse Effect of Low Protein Diet
Bile and Liver Health
Bile Salt Malabsorption and the Microbiome
The Essentials of Healthy Bile Production
Helping Your Liver
Reduce Toxic Load
Hepatoprotective Food
Glutathione
Foods to Boost Bile Production and Enhance Liver Health
Other Tactics for Fixing SIBO and Normalizing Microbiome Distribution
Healthy Motility
Gut Flushing Exercises for SIBO
Meal Spacing and Water-Fasting
Power of Herbs, Spices, and Other Foods to Control Microbial Growth
Spices to Avoid
Antimicrobial Herbs and Spices
N-Acetylcysteine (NAC)
Die-off Reactions
Symptoms of Die-off Reactions
How to Treat Die-Off Reactions
When You May Need Laxative
Integrated Clear-Out Strategy
Fungi: Mold and Yeast
Small Intestinal Fungal Overgrowth (SIFO)
Fungal Spores: Sources and Transmission
Bread - Leavened and Unleavened
Addressing the SIFO Problem
Feeding Your Enemies
Sweet Does Not Equal Good
Sugar
Natural Sweeteners
Added Sugars Labels
Unnatural Sweeteners
Unnatural Sweeteners Labels
Conquering Sugar Cravings
The ABCs of Natural Sweets
Good Options for Sweet Cravings
Children’s Foods - Passing the Problem to the Next Generation
Starch: From Protagonist to Bit Player
Other Risks to Your Microbiome Health
Inflammation
Antibiotics
Antibiotics Residues in Food
Antibiotics’ Effect on the Microbiota of Animal Products
Navigating Animal Products
Reverse Osmosis and Remineralization
Why Water Quality Matters
Chemical Additives and Toxins in Our Food
Chemical Toxins in the Polluted World
Organic Produce
Microplastics and Nanoplastics
Fish Safety
Alcohol
Food Additives: Hacking the Food
Preservatives and Natural Alternatives
Concealing Poverty
Processed Foods: The 1,000-Year Rule
Safe Processed Food
Food Revolution
✔ Practical Recap
➕ Bonus 2. The Art of Fermentation: Delicious Vegetable and Dairy Probiotics Recipes
Key 2. Inflammation: Reduce
Intermittent Hormesis
Chronic Inflammation
Consequences of Chronic Inflammation
When You Change Your Own Genes
Immune Cells in the Intestine
Inflammation and Other DILL+ Factors
Inflammatory Foods
Fats and Oils
Trans Fats and Hydrogenated Oils
Eicosanoids
Proteins and Animal Products
Characteristics of Various Protein-Rich Foods
Carbohydrates
Individual Food Reactions
Food sensitivity and allergies
Food Panel Tests
Elimination Diet and Autoimmune Protocol (AIP)
Eliminate-Reintroduce-Reset Technique (ERR)
How to Reset Faster
ERR Journey Plan
Training Wheels
Spices and Herbs to Reduce Inflammation
Hot or Not
Supplements and Inflammation
Vitamin D
Zinc
Gum and Teeth Health
Cheatsheet of Inflammatory Foods and their Alternatives
✔ Practical Recap
➕ Bonus 3. Food Baskets: Foods Ranked by Probability of Disrupting the Gut-Microbiome-Immune Ecosystem
Key 3. Leaky Gut: Repair
Constant Repair
Unhealthy Epithelium and Increased Intestinal Permeability
Gut Lining and Other DILL+ Factors
Malabsorption, Hypovitaminosis, and Anemia
Anemia in Autoimmune Diseases
Eliminate Obstacles
Obstacle #1: Inflammation
Obstacle #2: Dysbiosis
Obstacle #3: Toxic Byproducts of Digestion
Obstacle #4: Harmful Food Ingredients
Gluten
Saturated Fats and Excessive Omega-6 Oils
Excessive Saponins and Lectins
Alcohol
Obstacle #5: Medication
NSAIDs
Other Medications
Obstacle #6: Gastrointestinal Infections
Obstacle #7: Insufficient Mastication
Obstacle #8: Snacking and Frequent Meals
Avoid snacking
Meal Frequency
Plan Your Meals Differently
Obstacle #9: Chilled Food and Drinks
Actively Repair
Nutrition For the Gut Epithelium
Butyrate and Other SCFA (Short Chain Fatty Acids)
Factors Necessary For SCFA Production
Soluble Fiber
Resistant Starch
Acetate and Lactate
Naturally Fermented Foods
Other Nutrients
Sulphur and Methylsulfonylmethane (MSM)
Glutamine
Quercetin
Sea-buckthorn
Flaxseed
Bone Broth
Zinc
Vitamins
Water-Fasting
Hydration
Physical Activity
What If I Need to Eat During Fasting?
A Gradual Exit
Elemental and Semi-Elemental Diets
Quasi-Elemental Diet
What If I Compromise My Diet? How to Reset
How to Avoid Temptations
Replace With Similar Products
Come Prepared
✔ Practical Recap
Key 4. Lazy Gut: Reawaken
Gut Motility: Speedy or Sluggish
Healthy Motility
Lazy Gut Condition
Bowel Transit Time
Gut Motility and Other DILL+ Factors
Effect on the Microbiome - River vs Swamps
Chronic Toxic Load
Lazy Gut and Diarrhea
Inflammation
Damage to Interstitial Cells of Cajal (ICC)
Understanding the Root Cause of Lazy Gut
Water: Drink Right
Physical Activities for Optimal Bowel Transit
Strengthening the Core and Abdominal Muscles
Chewing
Flushing the Gut: Ayurvedic Shankha Prakshalana Technique Simplified
Your Food and Gut Motility
What to Avoid
The Fiber Paradox: Why Eat What You Can’t Digest
Two Types of Fiber: Tailoring Intake for Specific Conditions
Soluble Fiber
Insoluble Fiber
Prokinetic and Laxative Foods
Magnesium
Water-Fasting
Hunger Hormones
Psychological Factors
Bile and Gut Motility
Careful With Laxatives
✔ Practical Recap
Key 5. Factors Beyond Digestive Health: Recondition
The Hygiene Paradox: When Too Clean Becomes Too Much
Hygiene Hypothesis and “Old Friends” Effect
The Power of Bacteria to Modulate the Immune System
Skin Microbiome and T-Lymphocytes
Spend More Time and Eat Outdoors
Non-Organic Agriculture
Sanitizermania
Vegetables: To Wash or Not to Wash?
Environment and Climate: Where You Live Matters
The Effect on Microbiota
Climate - Better and Worse
Microclimate: Small Changes Without the Big Move
Sick House
Air Conditioning Systems and Vents
Hormones. Why Do Females Experience More Autoimmune Conditions?
Testosterone
Xenoestrogens
Physical Exercises
Timing
Exercises for Healthy Testosterone Levels
Core and Abdominal Muscles
Muscle Strength and Joints
Exercise Hangover
Enhancing Limbs’ Capillary Circulation: A Simple Exercise
Cardio Training
Sleep and Circadian Rhythms
Sleep’s Role in Combating Chronic Illness
Circadian Rhythms
Sleep Cycle Disruption
Screens, Bulbs, and Night Light
Melatonin: Friend or Foe?
Snoring and Sleep Apnea: Hidden Threats to Brain Health
Oropharyngeal Exercises
Your Digestive System Also Wants To Sleep
Hydrotherapy and Temperature Contrast
Warm Water: Arthritis Relief
Contrast Showers: A Practice You Can Start Today
Sauna and Steam Room
Contraindications and Warnings
Oral Health and Other Autoimmune Triggers
Chronic Inflammation in Your Body
Oral Microbiome, Gums, and Teeth
Chronic Gum Inflammation and Dental Pockets
Oral Microbiome
Build a Winning Oral Health Routine
✔ Practical Recap
Conclusion
Appendix 1. Illustrations, Tables, and Videos
Appendix 2. References and Additional Reading
Bonus 1. Printable Mind Map of 5R+ Keys and Tactics
Bonus 2. The Art of Fermentation: Delicious Vegetable and Dairy Probiotics Recipes
Bonus 3. Food Baskets: Foods Ranked by Probability of Disrupting the Gut-Microbiome-Immune Ecosystem