Go UnPro: A Doctor’s 52 Week Journey to an Unprocessed Life

Spectacular Speaker-Centric Summary: Unlocking Microbiome Power for Endurance and Strength in Sunday Science
 
Summary of Each Speaker
 
**Dr. Brent Laartz**: Hosted the discussion on the bidirectional microbiome-exercise relationship, covering mechanisms like lactate clearance and short-chain fatty acid production, citing studies on Veillonella, Lactobacillus salivarius, and Lactobacillus plantarum, and outlining practical takeaways for enhancing performance.
 
Key Points and Decisions
 
Exercise improves microbiome diversity and gut health overall, though excessive intensity may temporarily increase permeability; elite athletes show enriched beneficial bacteria like Veillonella due to lactate-rich environments.
 
Key bacteria (Veillonella, L. salivarius, L. plantarum) clear lactate, boost short-chain fatty acids (propionic, acetic, butyric acids) for muscle energy and glycogen sparing, and support intestinal barrier integrity via tight junctions.
 
Mouse and human studies (e.g., Scheiman 2019 in Nature Medicine; Lee 2020 in Microorganisms; triathlete trial with L. plantarum PS128) demonstrated 2-3x increases in endurance and grip strength without altering VO2 max.
 
Decision: Prioritize natural approaches like exercise and diet over unproven supplements; Veillonella products exist but require further evaluation.
 
Next Steps
 
Incorporate exercise to foster lactate-utilizing bacteria and consume prebiotic fibers (inulin, chicory root, garlic) to support their growth.
 
Explore targeted Lactobacillus and Bifidobacterium strains via diet or supplements while ensuring adequate fiber for colonization; consider homemade yogurt with verified lactate-utilizing species.
 
Follow Sunday Science episodes on social platforms, podcasts, YouTube, and GoUnPro.com for ongoing science-based wellness insights.
 
Scheiman, et al.  Nat Med. 2019 July ; 25(7): 1104–1109. doi:10.1038/s41591-019-0485-4.
 
Sales KM, Reimer RA. Unlocking a novel determinant of athletic performance: The role of the gut microbiota, short-chain fatty acids, and "biotics" in exercise. J Sport Health Sci. 2023 Jan;12(1):36-44. doi: 10.1016/j.jshs.2022.09.002. Epub 2022 Sep 9. PMID: 36089243; PMCID: PMC9923434. 
 
Huang, W.-C.; Pan, C.-H.; Wei, C.-C.; Huang, H.-Y. Lactobacillus plantarum PS128 Improves Physiological Adaptation and Performance in Triathletes through Gut Microbiota Modulation. Nutrients 2020, 12, 2315. https://doi.org/10.3390/nu12082315 
 
Lee, M.-C.; Hsu, Y.-J.; Ho, H.-H.; Hsieh, S.-H.; Kuo, Y.-W.; Sung, H.-C.; Huang, C.-C. Lactobacillus salivarius Subspecies salicinius SA-03 is a New Probiotic Capable of Enhancing Exercise Performance and Decreasing Fatigue. Microorganisms 2020, 8, 545.  
 

**Key Points and Decisions** 
 
May successes included daily greens/berries, strong time-restricted feeding, good ethanol control, and realignment after setbacks; vegan days averaged 2–3 per week with some packaged-food lapses during on-call weeks. 
 
Biological age tested 14 years younger and cardiovascular age 5 years younger despite minor blood-work artifacts from fasting and allergies. 
 
Core stack limited to calcium, vitamin D, B12, omega-3, acarbose, and the five pillars (diet, movement, sleep, connection, plastics); rejected aesthetic interventions such as Botox or mTOR-inhibiting creams. 
 
Decision to avoid “grifting,” product sales, or extreme longevity-expert trends; focus remains on education and personal documentation. 
 
Acknowledged challenges from girlfriend’s baking and family sugar exposure while committing to natural mTOR inhibition via calorie restriction, fiber, and exercise.
 
**Next Steps** 
 
Increase vegan days to 3–5 per week with daily greens, berries, beans, and fermented foods (including new turmeric-ginger-onion-cabbage ferments). 
 
Add a fourth training day (two-a-day format) targeting 3 cardio + 3 resistance sessions plus tennis for balance and bone health. 
 
Install blackout drapes and maintain 66°F room; enforce 8 p.m. snack cutoff for improved sleep. 
 
Set up home gym, music corner (guitars, harmonica, saxophone), and pursue classes/clubs for social connection and creativity. 
 
Eliminate remaining plastics (bottles, pens, kitchen storage) by switching to glass, steel, and natural fabrics. 
 
Continue weekly resident teaching on microbiome and functional health; prepare for June 18 house closing while maintaining podcast consistency.
 

Week 10 Summary: Microbiome Mastery in a Doctor's 52-Week Unprocessed Life Journey
 
Dr. Brent W. Laartz
 
Reflects on Paris trip (high steps, fiber via fruits/salads, minimal supplements).
 
Focuses on **microbiome week**: Gut bacteria's role in health/longevity; impacts from ultra-processed foods, red meat (e.g., colibactin-producing E. coli linked to colon cancer 10-20 years pre-diagnosis); promotes plant-based/Mediterranean/MIND diets.
 
Discusses inflammation/leaky gut from poor microbiota (lipopolysaccharides entering blood); personal diet: 3-4 vegan days/week, minimal red meat/dairy (some cheese), low protein + resistance training for longevity/muscle preservation.
 
Ties microbiome to **five pillars** (diet, movement, sleep, plastics, connection): Fiber/pre/pro/postbiotics produce short-chain fatty acids (SCFAs like butyrate/propionate) for gut health, fitness, sleep; exercise enhances SCFA benefits; alcohol disrupts good bacteria; fermented foods > probiotics.
 
Debunks myths: Fiber not "anti-nutrient"; low-protein diets (e.g., isoleucine-deficient) extend mouse lifespan 20%; avoids gym bro high-protein/carnivore/keto fads.
 
Recaps progress (week 10/52): Berries daily, accountability app tracking, supplements (B12, omega-3, D, calcium), steel/glass kitchenware, olive/avocado oils, no packaged foods goal.
 
**Personal updates**: Cholesterol improved; plans re-test plastics in urine post-water bottle changes; 36-48h fast weekly.
 
Key Points and Decisions
 
**Microbiome Health Drivers**:- Avoid ultra-processed/red meat → reduce colon cancer risk (screening now at 40).- High fiber (psyllium, inulin, raw veggies/fruits/nuts/beans) → SCFAs → healthy colonocytes, no leaky gut, better fitness/sleep.- Fermented foods (hummus, yogurt, sourdough) for persistent bacteria.- Low protein + resistance training preserves muscle in aging.
 
**Diet Decisions**:- 4-5 vegan days/week (aim 6 by year-end); raw veggies/fruits/nuts/beans 3x/week; homemade hummus/beans; 40+ whole foods variety (berries/pineapple only fruits); 100% vegan attempt this week.- No red meat/dairy (cheese exception); beans 3x/week; 2 tbsp psyllium daily; more water.
 
**Other Pillars**:- **Movement**: 20k steps goal (10k min); racket sports 1x/week (tennis for impact/upper body/connection); dog walks; resistance training.- **Sleep**: Rose-Thorn-Bud meditation (reframe negatives), 4-7-8 breathing, blackout room/mask.- **Connection**: Music class (Khan Academy), learn guitar/saxophone, poetry/painting, reconnect with old friends (Thursday Throwback), language apps (French/Spanish/Italian).- **Plastics**: Stainless/glass pet bowls; PVA-free laundry tablets; bamboo toothbrush/toothpaste tablets; glass water dispenser.- **Fasting**: 36-48h weekly for autophagy/insulin reduction.
 
Next Steps
 
**Diet**: Hit 40 whole foods; 5 vegan days/week long-term; raw cashews; expand bean variety (black beans/rice).
 
**Movement**: Racket sports (tennis courts field trip week 11); maintain running/resistance; dog walks early AM.
 
**Sleep**: Daily Rose-Thorn-Bud + 4-7-8; better blackout/mask.
 
**Connection/Creativity**: Khan Academy music class; instruments (bass guitar, sax); Friday poetry, Monday meditation video.
 
**Testing/Monitoring**: Re-test cholesterol/apoB/Lp(a); plastics in urine after non-plastic water switch.
 
**Podcast**: Week 11 field trip (tennis demo, high-impact workouts for longevity); book release post-52 weeks.
 
**Accountability**: App tracking (vegan, greens/berries, exercise, fasting, beans/ferments, no sugar/soda/packaged).

Week 9: A Doctor’s 52 Week Journey to an Unprocessed Life – Paris Travel Edition
 
Dr. Brent Laartz
 
**Travel Edition (Paris/France)**: Week 9 update; praises French culture, food (organic markets, berries, strawberries, chocolate), architecture; notes smoking culture among youth.
 
**5 Pillars Challenges/Adaptations**:- **Diet**: Mostly vegan (3-5 days/week), antioxidants (berries, dark chocolate), local produce; avoids fake meats/cheeses; plans crepes/hot chocolate (dairy-free); less alcohol, zero-alc options.- **Movement**: High activity (25k steps/12 miles walking, 4-mile run); preps with prior training to avoid injury; prefers walkable areas, run clubs, hiking; avoids Ubers.- **Sleep**: Jet lag prep (dark room, morning light, advance clock, avoid caffeine/plane sleep); cooler room, weighted blanket.- **Connection**: Meets locals/expats (college friend, run clubs, cafes, small tours, French classes like "French as You Like It"); avoids tourist traps/Americanized spots.- **Plastics/Chemicals**: Organic shops for soaps/lotions; glass water bottles (Evian); avoids hotel plastics.
 
**9-Week Progress Recap**: Weight loss, better cholesterol/HbA1c (ex-pre-diabetic); berries daily, Oura ring, meal prep, supplements (Ca/D/B12/omega-3), vegan shifts, low-carb/no artificial sugars, psyllium/fiber, homemade dressings, run clubs, non-plastic home, mindfulness.
 
**Personal Insights**: Stay true to local culture; health for longevity; self-worth key.
 
Key Points and Decisions
 
**Diet Decisions**: 3-5 vegan days (incl. travel); prioritize antioxidants/local organic (berries, dark chocolate); homemade dressings; poultry/seafood only if non-vegan; no fake vegan products.
 
**Movement**: 6 days/week training (cardio/resistance); vacation exceeds routine; prep to prevent injury; join Paris run clubs (walkers welcome).
 
**Sleep/Travel Hacks**: Blackout rooms, morning sunlight, clock advance, no afternoon caffeine.
 
**Connection**: Local immersion (cafes, small tours/classes, expats); family cultural exposure.
 
**Avoidances**: Plastics/chemicals (glass/stainless, organic products); processed foods/oils; non-stick pans; red meat/dairy excess; Ubers when possible.
 
**Health Wins**: Improved metrics despite family diabetes risk; extended fasting.
 
Next Steps
 
Meet college friend in Paris (possible walk/Uber).
 
Join Paris run clubs (20+ options).
 
Take French class ("French as You Like It").
 
Continue 3-4 vegan days; eat crepes/dairy-free hot chocolate.
 
Weekly Zoom calls; follow/share on gonopro.com, social media (TikTok, Instagram, Facebook, Threads, Substack, YouTube/Spotify/Apple video podcasts; Brent Williams Larson MD).
 
Sustain pillars for longevity; audience input welcome.

Week 8: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Summary of Key Points, Decisions, and Next Steps from Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Experienced a setback during a busy period, leading to less exercise and disrupted sleep schedule
 
Embracing setbacks as opportunities for renewal and comeback
 
Aiming for 6 days per week of following the 5 pillars of an unprocessed life
 
Focusing on avoiding processed oils, increasing intake of colorful fruits/vegetables, and finding friends to exercise with
 
Implementing mindfulness practices like the rose-thorn-bud exercise and 4-7-8 breathing to improve sleep and mental well-being
 
Emphasizing the importance of surrounding oneself with positive, supportive people on the health journey
 
Next Steps:
 
Continue working towards the 6-day per week goal for the 5 pillars of an unprocessed life
 
Explore options for reducing plastic usage, such as using reusable produce bags and glass containers
 
Expand social connections by joining local community groups, run clubs, and longevity-focused Zoom calls
 
Plan a trip to visit his daughter in Paris as a motivating "bud" for the future
 
Prepare for an upcoming Sunday Science podcast episode discussing the nuances of testosterone replacement therapy

Week 7: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Speaker-Organized Summary
 
Dr. Brent Laartz
 
Key Points and Decisions
 
Reported on last week's package-free challenge, which was not fully successful but led to a full package-free day
 
Acknowledged setbacks around social gatherings and the difficulty of maintaining a package-free week
 
Emphasized the importance of making whole, healthy foods at home to avoid processed items
 
Discussed the debate around protein intake and longevity, noting that animal studies suggest lower protein may be better
 
Introduced the 5Fs of a good diet: fiber, polyphenols, healthy fats, fermented foods, and whole foods
 
Excited to ferment a curried red cabbage and experiment with fermenting onions
 
Mentioned the benefits of adding clove to fermented foods due to its high polyphenol content
 
Next Steps
 
Continue incorporating more fermented foods, such as chickpea and habanero fermentation
 
Experiment with fermenting other foods like hot sauces, green beans, and curried cabbage
 
Introduce more intermittent fasting and time-restricted feeding to achieve weight loss and improve gut health
 
Try an oil-free day and cook mainly with water
 
Continue exploring different fermentation projects, including the curried cabbage and fermented onions
 
Overall Summary
 
This week's podcast focused on the doctor's journey towards an unprocessed life, with a particular emphasis on incorporating more fermented foods, experimenting with intermittent fasting, and reducing the use of plastics and processed foods. The speaker and his guest discussed various fermentation projects they plan to try, including chickpea and habanero fermentation, fermented hot sauces, green beans, and curried cabbage. They also highlighted the importance of balance in diet and lifestyle, noting that while protein is important, excessive intake may not be beneficial for longevity. The next steps involve continuing to explore fermentation, implementing more intermittent fasting, and reducing the use of plastics and processed foods in the home.

Sunday Science Longevity in Pro Sports 2026_02_08
 
Summary of Key Points, Decisions, and Next Steps by Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Discussed several recent studies on the association between playing professional sports, particularly American football, and longevity.
 
Highlighted the Copenhagen City Heart Study, which showed that different sports, such as tennis and badminton, can add years to one's life.
 
Reviewed studies on elite athletes, noting that endurance sports and team sports tend to have better longevity outcomes compared to power sports.
 
Discussed a recent study in the British Medical Journal that explored the relationship between the variety of physical activities and mortality, suggesting that a diverse range of sports may be beneficial for longevity.
 
Next Steps:
 
Encourage a variety of physical activities, including both cardiovascular and strength-based exercises, as well as sports that involve balance, cognitive demands, and social engagement.
 
Emphasize the importance of finding the right balance, as too much exercise may not necessarily be better than a moderate amount.
 
Promote the benefits of recreational sports, such as tennis and badminton, in addition to more traditional endurance activities.
 
Explore the potential role of hormesis, where moderate levels of stress (e.g., exercise) can be beneficial, but too much may be detrimental.
 
Encourage further research to better understand the complex relationship between physical activity, sport participation, and longevity.
 
Announcer Lucas
 
Reminded the audience that the information provided is not intended as medical advice and that individuals should consult their own healthcare professionals before making any changes to their diet, exercise, or treatment plans.
 
Emphasized the importance of thoroughly researching any treatments, diets, exercises, or products before trying them.
 
Noted that the site may generate referral, affiliate, or advertising fees.

Week 6: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Summary of Key Points, Decisions, and Next Steps from Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Increased focus on a vegan diet, aiming for 3 days per week of whole food, low-sugar vegan eating
Added new exercises like mountain biking and tennis to mix up his workout routine
Exploring delta and theta wave entrainment techniques to improve sleep quality
Decided to try painting as a creative outlet, potentially hosting a "paint party" with friends
Challenging himself to go an entire week without any packaged/processed foods, only single-ingredient whole foods
 
Next Steps:
Continue monitoring sleep, diet, and exercise metrics using tracking devices and apps
Implement vegan diet plan, aiming for 3 days per week of whole food, low-sugar vegan eating
Incorporate new exercises like mountain biking and tennis into weekly routine
Try delta and theta wave entrainment techniques before bed to improve sleep quality
Start a painting project capturing scenes from his recent vacation in the British Virgin Islands
Attempt to go an entire week without any packaged/processed foods, sticking to single-ingredient whole foods
Overall, Dr. Laartz is focused on continuing to improve his health and wellness through a multifaceted approach of diet, exercise, sleep, creativity, and minimizing exposure to plastics and processed foods. He is setting ambitious goals for himself while also acknowledging the need for flexibility and self-compassion along the way.

Sunday Science Entrainment 2026_02_01
 
Summary of Key Points, Decisions, and Next Steps by Speaker
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Entrainment involves the use of auditory or visual stimulation to influence brain wave patterns associated with different states of wakefulness, concentration, relaxation, and sleep.
 
Gamma waves (40 Hz) are associated with concentration and wakefulness, while theta and delta waves are associated with relaxation and sleep.
 
Multiple studies have shown that 40 Hz gamma wave entrainment, using either light sources or binaural beats, can have positive effects on Alzheimer's disease and cognition.
 
Theta wave entrainment, using either isochronic tones or binaural beats, can improve sleep quality and post-sleep state, as demonstrated in a study on young elite soccer players.
 
Next Steps:
 
Continue exploring the research on the effects of different brain wave entrainment techniques on sleep, cognition, and overall well-being.
 
Potentially incorporate these entrainment methods into personal practice or recommend them to patients, while emphasizing the importance of consulting with healthcare professionals before making any significant changes.
 
Expand the discussion on Sunday Science to cover a wider range of evidence-based approaches to improving health, diet, exercise, and longevity.

Week 5: A Doctor’s 52 Week Journey to an Unprocessed Life
 
Speaker-Organized Summary: Go Unpro Podcast, Week 5
 
Dr. Brent Laartz
 
Key Points and Decisions:
 
Experienced a setback over the holidays with increased alcohol and food intake due to family events and his father's passing
 
Committed to a "Dry January" to limit alcohol intake and get back on track with his health goals
 
Discussed the importance of mitochondria and how they impact energy, immune function, and response to diet
 
Emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes
 
Next Steps:
 
Continuing to focus on a whole-food, plant-based diet with limited processed foods and alcohol
 
Incorporating more fermented foods to support gut health and microbiome
 
Maintaining a consistent exercise routine with a focus on strength training and cardiovascular fitness
 
Practicing creativity through daily poem writing and sharing on "Friday Frhyme Day"
 
Increasing social connections and reducing stress through meditation and sleep optimization
 
Summary
 
In this episode, Dr. Brent Laartz discussed his journey towards an unprocessed life, including the challenges he faced over the holiday season and his renewed commitment to his health goals. He emphasized the importance of mitochondrial health and how it impacts energy, immune function, and response to diet.
 
Dr. Laartz emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes. He outlined his next steps, which include continuing to focus on a whole-food, plant-based diet, incorporating more fermented foods, maintaining a consistent exercise routine, practicing creativity through daily poem writing, and increasing social connections and reducing stress through meditation and sleep optimization.
 
Throughout the episode, Dr. Laartz shared his personal vision for longevity and health, and how he is working towards achieving his "Blue Zone" lifestyle goals.