180. Mastering Gut Health: My Personal Transformation and Tips

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on, everyone.

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Welcome to the elemental

Eben podcast as always.

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This is your host, Evan Roberts.

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On this show, I break down.

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Hell topics from a simplified and

holistic perspective so that you can

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walk away from these episodes with some

tools in your belt to actually take

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control of your health and hopefully

implement some of the knowledge that

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you will find in these episodes.

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So on today's episode, I'm going to do a

little bit of a gut check with everyone.

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Um, Um, what I mean by that is I'm

literally just going to break down what

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I've been doing to improve the health

of my gut, because for any of you new

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listeners that are not familiar with

myself and my kind of health journey, I

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guess you could say is that I've dealt

with a lot of gastrointestinal issues.

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So basically just stomach

issues growing up as a kid.

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And really what that meant

for me was that I was.

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I guess, you know, the doctors

diagnosed me or, you know, said I

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was, uh, lactose-intolerant um, I had

IBS irritable bowel syndrome as well.

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Um, I had.

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Tapeworm for who knows how long as well.

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Uh, and pretty.

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Much, they gave me some pills for

the tape worm to get rid of it.

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And, um, aside from that, And

they told me to avoid dairy and.

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Pretty much like good luck, which.

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Which, you know, They were doing

the best that they could with

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the knowledge that they had.

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I really do believe that they

were just doing their job, but.

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But unfortunately it.

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Left me with very.

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Few tools to apply to my life

and, uh, really take health into.

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To my own hands and, and

actually make some changes.

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It wasn't until.

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I got a little bit older.

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That I actually.

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I met.

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My favorite Spanish.

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Teacher ever in high school.

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Cool.

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And he actually showed me, uh, all.

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All of these holistic.

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Health films and books.

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And.

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Um, really, he.

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The one who kind of initiate.

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this health.

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Uh, journey for me, which is really cool.

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So shout out Mr.

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Mr.

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Maya and yeah, I know.

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It's super random, but that is

how I got onto this journey.

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And I can literally remember.

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The very first couple of weeks that

I went completely two weeks without.

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Any flare-ups.

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Uh, in my, uh, In my gut.

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You know, I didn't have any

kind of stomach pain or some.

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Aches or cramps or anything like that.

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I just had.

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A normal digestive system,

which was really amazing.

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So anyways, that's what led me down

the path of trying to heal my gut.

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And so if we, uh, you know, kind

of look at how I was, which was.

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Going to the restroom all the time.

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Um, in terms of like, literally, I

mean, not all the time, but going

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very frequently and as well, I

would go at hours that you wouldn't

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typically go to the restroom,

like two o'clock in the morning.

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I would literally be woken up

from the middle of the night.

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Uh, with pretty much what felt

like burning, like a burning

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sensation in my intestines and

this really intense cramping.

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Um, I'd have to run to the restroom

and I would pretty much deal with

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these cramps for 25, 30 minutes,

and then make my way back to bed

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and try my best to go back to bed.

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Not a really fun thing to do.

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I would avoid eating on longer car

drives anything over 25 to 30 minutes.

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I just because I didn't know

what was going to happen.

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So that was literally me growing up.

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And if we fast forward to now, I

literally almost never have these issues.

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It's very rare.

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And if I do, I always can pretty much

trace it back to, uh, the bad lifestyle

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practices, bad eating habits that I've

been doing in the weeks previous to it.

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Uh, or even days previous to it.

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So I'm really pretty dialed in on

it now, but nonetheless, I'm still

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focused on trying to just get my

gut to an optimal, optimal level.

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And one of the big focuses for

me recently has actually been my

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stool consistency, which yeah,

just for everyone on this episode.

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Get a little bit, uh, you know,

into the personal details here.

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So I apologize, but Hey, this is a.

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This is the truth.

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And I mean, when we talk about gut

health, it's absolutely a portion of it.

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So in terms of stool consistency, we

typically want to focus on having that

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smooth sausage, like log basically.

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Um, I know personal information here, but.

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Uh, that is pretty much the goal.

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Um, if you are on the, you know,

very little, uh, coming out and,

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you know, kind of these hard clumps.

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You're typically constipated and on

the other end, when you're super runny.

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Uh, that means that you probably have

some gastrointestinal issues like myself.

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So I have been focusing on trying to

improve my stool consistency, and really

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just my gut health, which is also a very

tangible sensation when my gut feels good.

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I feel good as a whole, I feel a better

mental clarity, but as well, I just feel.

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Literally in my digestive system.

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Good.

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Like I don't have any cramps

or anything like that.

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So.

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What I've been focusing

on to improve my stool.

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Consistency has mainly

been my fiber intake.

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So for those of you who are not familiar

with fiber, fiber does not come from meat

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comes from pretty much everything else.

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Like fruit, vegetables.

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Um, seeds, nuts, things like that.

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So that is where we get our fiber from.

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And in general, here in the us and most,

uh, You know, Western world countries.

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Uh, we tend to not get enough.

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Fiber in our diets.

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So for example, here in the U S the

average, I think it was male, but it

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might just be male or female here in

the U S only receives about 15 grams

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of fiber per day, which if you're

unfamiliar with how much we should even

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be getting in the first place, well,

it's pretty much generally recommended

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that we should shoot for at least

like 30 grams of fiber, more or less.

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Um, that's kind of on the lower end, but

that is kind of where we should shoot to.

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To, you know, aim for at least, uh, we

want to try to at least get 30 grams.

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But you could definitely

get more than that.

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And actually getting more than

just 30 grams is likely going

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to be very beneficial for you.

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Uh, if we look at certain

tribes like the Hadza tribe.

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Um, they get a lot of.

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I guess I'd say like recognition,

but basically they're just kind

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of studied and they're really

talked about in the health world.

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Um, they have a very, you know,

hunter gatherer style diet.

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So we tend to look at it as

kind of a more primal diet and

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then base things off of that.

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Uh, like our health, for example.

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And so when it comes to the Hadza in

their diet, they typically get about

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100 to 150 grams of fiber per day.

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Which is pretty wild.

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I mean, especially for looking

at the average American

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getting like 15 grams of fiber.

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It's a really, really

big difference there.

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Um, and then on top of that, if we're just

shooting to get even 30 grams of fiber

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a day, which is definitely better than

15, but I think it's still pretty low.

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And I know that for myself,

it definitely is pretty low.

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Um, so I've been shooting to get

anywhere from 30 being the absolute

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minimum amount of fiber that I get,

and then going upwards into hopefully

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like the 50 grams of fiber range.

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Um, anything above that is awesome.

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And I'm super happy to get above it.

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If I could get to like 75, for example.

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Uh, it could be a little difficult

depending on what your diet is like.

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Um, you know, if you don't eat super

fibrous foods, so there is, you know,

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It can be a little difficult, but there

are some simple hacks that you can do

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to really increase your fiber intake.

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And it's not going to be

a hassle for you to do it.

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In fact, it's rather enjoyable,

at least for myself, it is.

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And I'm going to cover some of those

foods that I've been including in my

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diet that have really been helping with

my, uh, with increasing my fiber intake.

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But I will just first off, start off

by saying this, that by increasing my

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fiber, I have seen a very noticeable

change in my stool consistency,

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which is really awesome as well.

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Um, my digestive system feels good.

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Um, you know, Eating clean and

all that definitely plays a role,

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but I will say holding all things

consistent just by increasing my

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fiber, I have noticed a difference.

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So a lot of people also think of

fiber in terms of constipation, like.

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Increasing your fiber to alleviate

constipation, which it definitely can

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do that, but it also helps with, uh,

the other end of that spectrum, which

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is if you have very loose stool, it

can help to, uh, add some body to it.

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Let's say so anyways, that is what

I've been focusing on and the ways

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in which I've been really increasing

my fiber has mainly been actually

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through chia seeds, which is.

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Kind of weird.

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Um, I never thought of chia seeds

is being, uh, the answer to my

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fiber, but actually that is the

case they're very high in fiber.

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Um, I just had no idea that

they had so much fiber in them.

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So she has seeds have about, uh,

I believe it was 10 grams of fiber

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per two and a half tablespoons.

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Um, it's a pretty good

amount of chia seeds, right?

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Like two and a half tablespoons doesn't

sound like a lot, but if you've ever

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had chia seeds, you know, that they

kind of get this gelatinous, like.

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Coding around them.

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Um, and so two and a half.

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Tablespoons.

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And I'm pretty sure that that's chia

seeds before they've been soaked in

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any kind of a liquid, uh, that's a

pretty good amount of chia seeds.

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So 10 grams of fiber for two and a half.

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Tablespoons.

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It's definitely doable.

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It's what I've been pretty much doing

is, is somewhere around two to two

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and a half tablespoons of chia seeds.

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And that way I'm getting in a

nice 10 grams of fiber, right

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there, kind of sets me off.

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Uh, for the rest of my day.

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And if I can get any extra

in from chia seeds, I will.

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Um, but that's usually

a good start for me.

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And the way I've been consuming,

my chia seeds is typically through

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a like overnight oats, which

I'm pretty easy on the oats.

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I don't really put a ton of oats in there.

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Um, just a little bit sometimes, maybe

not at all as well, just, just chia seeds.

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But what I do is I'll do a little bit

of chia seeds, a little bit of oats.

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Um, and then I'll also do some yogurt

and, uh, maybe even some milk in there.

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And that has pretty much.

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Been my concoction.

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I'll also throw in some blueberries, some

strawberries, goji, berries, cinnamon.

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You can really kind of deck it out.

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However you want.

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Um, there's tons of recipes online.

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So just find the one

that works best for you.

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Me personally, when I'm dealing

with dairy, I tend to go with

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an, a two protein type of dairy.

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Um, so this is typically from

something like a Jersey cow.

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Uh, which is not the common type of

milk that we have on our shelves.

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So you do have to find a milk

that says Um, I find that

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this is best for me because.

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Being that I have dealt

with lactose intolerance.

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Um, you know, it can still be a touchy

food for me and a, to definitely

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seems to be of benefit as well as

raw, but like, let's just be real.

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That raw milk is pretty wildly expensive.

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So.

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If you are on a budget, raw milk

is probably not going to be your

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best budget friendly, um, option.

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If you're able to go for

a, grassfed a two milk.

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That's definitely still a good option.

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Although still pretty pricey, honestly.

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Um, I've been using a brand

called Alexander's and it's

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a delicious, delicious milk.

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Um, it's not raw, but it is grass fed and.

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so it checks off at least two

of my boxes and, um, it doesn't

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completely break the bank.

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But that is the option I've been going.

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If I have the ability, I will

get a, uh, grassfed a two.

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Raw milk and put it in there.

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Um, and that is for both milk

and with the, uh, the yogurt, um,

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yogurt actually, sorry, I don't

typically use a raw yogurt actually.

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I don't know if you can get a raw

yogurt and we're going to get into that.

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Y Y you can't have a raw yogurt, or I'm

not sure if you can have a raw yogurt.

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Um, but anyways, Moving forward.

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So I do an overnight oats and that

is one easy way of getting in that 10

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grams of fiber, first thing, um, you

know, just kind of starting my day off.

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Right.

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I usually will pair that up

with some protein outside of

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the overnight oats as well.

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So I'm also getting.

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A solid amount of protein in, and

then just in general, I really have

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been trying to focus on getting some

veggies in throughout the day because

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veggies are a very good source of

fiber, especially certain ones that

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will have more fiber than others, but.

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As a general rule of thumb,

it's just a great idea to get

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as many veggies in as you can.

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You're going to get a lot of

micronutrients from them as

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well, and some prebiotic fiber.

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So, um, yeah.

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Great option.

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Eat your veggies right now.

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The other type of fiber, which I

think is a little bit more commonly

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known of is going to be beans.

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So beans are.

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Really fiber Dan dense.

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Um, I mean, chia seeds, I guess, per.

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Per ounce would provide more, uh,

fiber, but it's much easier to eat.

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Uh, you know, a can of beans

than it is a can of chia seeds.

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So I think beans kind of

are a pretty easy answer.

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They also taste delicious, obviously.

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Um, so they're pretty easy option

in terms of getting fiber in.

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And just to kind of give you an idea

here, a cup of black beans that have been

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cooked, uh, is about 15 grams of fiber.

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So pretty easy way of getting 15 grams of

fiber in is to have a cup of cooked beans.

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Um, it's really pretty easy to do.

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I mean, you could do two cups of them

and bam, you have 30 grams of fiber.

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That's literally your daily

amount of fiber that you need.

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Um, and then if you're getting 10 grams

of fiber from your, uh, chia seeds

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from the overnight oats, then bam, like

you're, you're at 40 grams of fiber.

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You're doing really great.

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And you know, anything beyond

that, it's going to be awesome.

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So those are the major

foods I've been focusing on.

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Mainly chia, seeds and beans.

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I will say this beans for me.

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While they do have a lot of fiber.

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I don't feel that they

actually have the same.

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Ability or, uh, okay.

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I'm wording that incorrectly beans.

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They just don't work the same for

me as chia seeds, do they help, but

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they're not as effective as chia seeds

are and I'm not sure why that is.

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It might be just something with me.

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Um, it could be the way

that I'm cooking the beans.

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There's a bunch of different things

that could be going into here.

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Um, they actually say that for

beans, you want to soak your

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beans and then pressure cook them.

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This is going to lower the levels of, I

believe it's lectins in there, which is.

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A very important thing to do.

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So I typically will go that method,

um, using, you know, soaking beans

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that have been pressure cooked, but

not going to lie every now and again.

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I get just normal beans that I have

no idea how they've been cooked.

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And so that could be playing a role.

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I don't know.

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But here we are, this is what we're doing.

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This is the, this is the process.

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So anyways, she is seeds beans

and increasing my veggies.

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That has been really my biggest focus

and it's really been helping a lot.

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So if you are someone who deals with, um,

digestive issues, I would highly recommend

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trying out increasing your fiber.

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Or at least take a look at how much

fiber you're consuming each day.

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If you're under 30 grams of fiber.

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You're probably not eating enough fiber

and you definitely should pick that up.

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Um, one rule of thumb, drink a little

bit of additional water when you're

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increasing your fiber for the first time.

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Um, this can just help alleviate

some symptoms like bloating and

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a few other things that can occur

if you're not used to having that.

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The high amount of fiber in your diet.

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Now.

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I'm pretty sure.

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All of you are wondering, like

what other foods are high in fiber.

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So I'm just going to name a few

of them off here that you can go

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ahead and try out for yourself.

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: 00:16:06

But of course we have the chia seeds.

311

: 00:16:07

We have the black beans.

312

: 00:16:08

We also have lentils and split peas.

313

: 00:16:11

Both of those are like

really high in fiber as well.

314

: 00:16:14

They're pretty close to black beans.

315

: 00:16:16

So if you have lentils or split peas or

black beans, doesn't really matter there.

316

: 00:16:21

All three, relatively high in fiber.

317

: 00:16:23

Um, all going to be a great option.

318

: 00:16:26

And then we also have flaxseeds.

319

: 00:16:27

We have almonds, chickpeas,

avocados, and there was a whole list.

320

: 00:16:32

You can find online that, you know,

there's many, many more, um, but those are

321

: 00:16:36

some of the higher, uh, fiber containing

foods that you can pretty much eat.

322

: 00:16:42

So those are definitely things

that I've been, uh, focusing on.

323

: 00:16:45

I primarily have been sticking with

the chia seeds and the black beans,

324

: 00:16:47

and then, you know, avocados, for

example, um, some chickpeas as well.

325

: 00:16:52

And then I eat just.

326

: 00:16:54

A bunch of different fruit, uh, fruits

and vegetables that maybe they're not

327

: 00:16:58

super high in fiber, but they tend to

have at least a little bit, um, Yeah.

328

: 00:17:02

I like every fruit and vegetable

that I can possibly pretty

329

: 00:17:06

much find at a grocery store.

330

: 00:17:08

Uh, so they all kind of make

their way onto the plate.

331

: 00:17:10

But that is what I've been

doing to increase my fiber.

332

: 00:17:13

Now, in terms of other things I've

been trying out for my gut that

333

: 00:17:17

have seemed to have some benefit.

334

: 00:17:20

Our bio K shots.

335

: 00:17:23

So if you have never tried bio K.

336

: 00:17:27

Then you're just like me.

337

: 00:17:28

I literally tried bio K for the

first time, like a month ago.

338

: 00:17:32

And I was really very presently,

uh, pleasantly surprised by the.

339

: 00:17:38

Effects of the bok shot.

340

: 00:17:39

So I did, uh, so, oh, sorry.

341

: 00:17:42

Getting ahead of myself

here, the bio K shots.

342

: 00:17:45

If you're unfamiliar with them, they're

literally like, I don't know, pretty

343

: 00:17:48

much like a little yogurt container.

344

: 00:17:51

Um, pretty much just a shot that you

shoot back or you can, you know, drink

345

: 00:17:55

a quarter or a half of it if you want.

346

: 00:17:57

But it's pretty much like a yogurt.

347

: 00:17:59

They have vegan or

vegetarian option as well.

348

: 00:18:02

And they come in different flavors.

349

: 00:18:04

There are some that are

meant for cognition and.

350

: 00:18:07

The plain one, whatever,

all these different kinds.

351

: 00:18:10

I personally tried the cognition one.

352

: 00:18:11

I liked it.

353

: 00:18:12

I also tried the plain one.

354

: 00:18:13

I'm not as flavorful, but it

doesn't have any sugar in it,

355

: 00:18:16

which is kind of preferable for me.

356

: 00:18:18

Uh, it, once again, it doesn't taste

as good, but you know, I don't know.

357

: 00:18:23

I'm not a huge fan of the sugar.

358

: 00:18:24

Trying to cut that cut

down on that a little bit.

359

: 00:18:26

Uh, especially in something

that I'm really trying to

360

: 00:18:29

promote for just gut health.

361

: 00:18:30

But I will say with both the plain Biocare

shot, as well as the cognitive bowel K

362

: 00:18:37

shot, which had like a mango flavor to it.

363

: 00:18:39

Both of them felt really great.

364

: 00:18:41

Uh, after drinking them.

365

: 00:18:43

Uh, my digestion was on

point for the entire day.

366

: 00:18:47

Um, I felt good.

367

: 00:18:49

My digestive system felt good.

368

: 00:18:51

And I would say I felt effects from it.

369

: 00:18:54

Even the following day after it.

370

: 00:18:56

So it was a really cool, uh, thing to try.

371

: 00:18:59

And it's something that I am

actually including into my.

372

: 00:19:05

I would say monthly.

373

: 00:19:06

Intake.

374

: 00:19:07

So I'm not taking them every day, but

maybe once a week or once every two

375

: 00:19:12

weeks I will get one of these bio K shots

and kind of just portion it off, like

376

: 00:19:16

drink half of it or a quarter of it and

a, you can save them in your fridge.

377

: 00:19:20

So that's one thing I've been

trying out, um, I've tried many

378

: 00:19:25

different probiotics on the market.

379

: 00:19:27

And there's only a few of them

that for me have personally felt

380

: 00:19:31

like they really made a difference.

381

: 00:19:32

And this is one of them.

382

: 00:19:34

Uh, if you're curious about the

other ones, um, I take a daily, the

383

: 00:19:38

CIN biotic from ritual, which has

a pre-pro and post biotic in it.

384

: 00:19:42

Um, and then I've also taken the seed.

385

: 00:19:46

Uh, probiotic, which I think also

has pro and prebiotics in it.

386

: 00:19:50

Uh, those two are.

387

: 00:19:52

Ones that I actually felt

really did make a difference.

388

: 00:19:55

And then there's a couple other ones on

the market that I've been wanting to try.

389

: 00:19:59

And eventually I will.

390

: 00:20:01

Um, the ones that I want to try are.

391

: 00:20:04

From just thrive and there's

a couple of probiotics from

392

: 00:20:08

them that I really want to try.

393

: 00:20:09

And then there's another,

um, there's another brand.

394

: 00:20:13

I think it's called Omni.

395

: 00:20:14

It's a.

396

: 00:20:16

I could be wrong on that one, but

anyways, those are the ones I want to try.

397

: 00:20:18

You know, once again, just finding the

ones that work best for me currently,

398

: 00:20:21

I still take the symbiotic from ritual.

399

: 00:20:23

I really like that one.

400

: 00:20:25

So I've been sticking with

that and then the bio.

401

: 00:20:28

Okay.

402

: 00:20:28

Yeah.

403

: 00:20:29

I'm going to start adding that in as well,

because I did find some benefit from it.

404

: 00:20:33

Then on top of that as well, I've

also been working on including

405

: 00:20:37

some probiotics into my diet.

406

: 00:20:39

So.

407

: 00:20:40

I eat probiotics, um, naturally, like,

because they come from fermented foods

408

: 00:20:44

and I tend to eat, uh, I wouldn't

say a lot of fermented foods, but

409

: 00:20:48

I, you know, I definitely include

fermented foods into my diet weekly.

410

: 00:20:52

Uh, you know, these can

be sauerkraut kimchi.

411

: 00:20:55

Uh, yogurt.

412

: 00:20:57

Key for any of these things would

definitely fit in that category.

413

: 00:21:00

And there is a kimchi that

I've been eating called Cici

414

: 00:21:06

and it has seaweed in it.

415

: 00:21:08

It is.

416

: 00:21:09

It's top of the list for me.

417

: 00:21:10

Recently, I really,

really enjoy it as well.

418

: 00:21:13

Um, you get the seaweed in there,

which is going to have some iodine

419

: 00:21:17

with it, which we're typically low in.

420

: 00:21:19

So very important that we're

getting that in our diet as well.

421

: 00:21:22

But I have been increasing my intake of

probiotics a little bit through food.

422

: 00:21:27

And one of the things that I've recently

done here was I actually made yogurt.

423

: 00:21:31

And this is where I kind

of was debating the whole.

424

: 00:21:34

Um, you know, can yogurt be

raw, which it probably can be.

425

: 00:21:39

Um, but from all the recipes I

was seeing, it looked like you had

426

: 00:21:42

to heat up the milk to, I think

they were saying like 180 degrees.

427

: 00:21:47

Because it helps with the

consistency of the yogurt.

428

: 00:21:51

It makes it more creamy as opposed to

like kind of coagulated and then as well.

429

: 00:21:57

Uh, of course they say like you

kill off any bacteria, which could,

430

: 00:22:01

you know, compete with the good

bacteria, like in the yogurt.

431

: 00:22:05

I don't know.

432

: 00:22:05

There's a whole.

433

: 00:22:07

A whole thing on it.

434

: 00:22:07

I just went ahead and

heated it up to 180 degrees.

435

: 00:22:10

I only left it there for a little bit.

436

: 00:22:12

And then you just literally pour

that milk a little bit of it into

437

: 00:22:16

an old, a yogurt container where

you've kind of like already gotten

438

: 00:22:19

all the yogurt out of it, but there's

just a little bit left on the edges.

439

: 00:22:22

And you pour a little bit of that

warmed up milk in there, shake it up.

440

: 00:22:26

And then you pour all of the milk

together into, uh, pretty much just

441

: 00:22:30

like a warm Crock-Pot like about

110 degrees and then cap it, let

442

: 00:22:35

it sit for like eight to 24 hours.

443

: 00:22:36

And.

444

: 00:22:37

Boom, take it out, throw it into

a frigerator and you have yogurt.

445

: 00:22:41

So super simple, really tasty.

446

: 00:22:43

And, uh, yeah, so that's one of the ways

in which I've really been increasing.

447

: 00:22:47

My probiotic intake through food is by the

homemade yogurt, which is really tasty.

448

: 00:22:52

And I highly recommend you

go find one of these yogurt.

449

: 00:22:55

Uh, recipes and try it out for yourself.

450

: 00:22:57

It's super good.

451

: 00:22:59

So those are the things that

I've been doing for my gut health

452

: 00:23:02

that I've really been finding

some benefit with here recently.

453

: 00:23:05

And, you know, I really always kind

of come back to this idea that I

454

: 00:23:11

just need reminding of the basics.

455

: 00:23:14

Like I'm always out there trying

these new things and seeing what works

456

: 00:23:17

best and all this, but really there

are some basic fundamentals that I

457

: 00:23:21

have to remind myself of every single

time, because they're so powerful.

458

: 00:23:26

And those things are first off.

459

: 00:23:29

To avoid fried foods.

460

: 00:23:31

Um, fried foods are probably one of the

easiest ways to really wreck your gut.

461

: 00:23:36

It's possible probably from the type of

oil that's being used is probably also

462

: 00:23:41

from the fact that the oil hasn't been

changed and therefore it's, you know,

463

: 00:23:46

just going rancid in this deep fryer.

464

: 00:23:49

And, you know, it's a polyunsaturated fat,

which is not a very super stable fat, and

465

: 00:23:54

they're heating it up super high and then

just letting it sit in there and it just

466

: 00:23:57

kind of becoming more and more rancid.

467

: 00:23:59

As time goes on.

468

: 00:23:59

So it's just really not a good

thing for your gut microbiome.

469

: 00:24:05

And I mean, every time I have.

470

: 00:24:07

Some fried food, especially if it's from.

471

: 00:24:11

Yeah, like not a very good place.

472

: 00:24:13

And you know, that oil

is not being changed.

473

: 00:24:15

Um, you can pretty much guarantee that I'm

going to have like some stomach issues.

474

: 00:24:19

So avoiding fried foods is

always top of the list for me.

475

: 00:24:23

Um, if I.

476

: 00:24:24

You know, want to prioritize

my gut health here.

477

: 00:24:26

Of course I'm not perfect.

478

: 00:24:27

I do eat fried foods every now and again.

479

: 00:24:29

Um, but I definitely men minimize

them and it's definitely the treat.

480

: 00:24:35

Then number two is going to be alcohol.

481

: 00:24:37

Um, alcohol in general, like maybe

a drink, just one glass of wine.

482

: 00:24:41

Isn't going to be a make or break me.

483

: 00:24:44

Uh, actually typically just one

glass of wine is totally fine.

484

: 00:24:47

I usually never have an issue with that,

but if I have like two or three glasses

485

: 00:24:51

of wine or beer or whatever, it might be.

486

: 00:24:54

I'll typically have some issues

with my gut based off of that.

487

: 00:24:59

And you know, people say that.

488

: 00:25:01

It's because it is, uh, you know, it kills

the bacteria in your gut and that's one of

489

: 00:25:07

the reasons why it's kind of bad for you.

490

: 00:25:09

Um, at least in terms of your gut health.

491

: 00:25:11

So alcohol it's one of the

things I definitely minimize.

492

: 00:25:15

I do not drink it very often when

I do it's in a public setting.

493

: 00:25:18

And it's usually limited

to a couple drinks.

494

: 00:25:22

Then number three is going to

be the heavily processed foods,

495

: 00:25:25

such as candy Oreos chips.

496

: 00:25:28

Any of that.

497

: 00:25:29

You know, stuff that

comes in a bag or a box.

498

: 00:25:32

You know, it's highly

sugared most of the time.

499

: 00:25:34

Those are the foods you also really,

really want to watch out for.

500

: 00:25:38

Um, I really don't ever consume.

501

: 00:25:43

Like candy.

502

: 00:25:44

I would say every now and again, I do.

503

: 00:25:46

It's pretty rare that I do, but.

504

: 00:25:50

If I consume it, it's.

505

: 00:25:52

Once again, almost like a guaranteed.

506

: 00:25:55

Thing that is going to really wreck

my gut and I will pay for it later.

507

: 00:25:59

Um, so that's something

I also watch out for.

508

: 00:26:02

And honestly, it's those things altogether

that I have to remind myself of.

509

: 00:26:08

All the time.

510

: 00:26:10

I look, cover these things

first and then work your way up.

511

: 00:26:14

Right?

512

: 00:26:14

Like donate these things and

focus on some whole foods.

513

: 00:26:19

And then like, that's already going

to set you off on a good tone.

514

: 00:26:22

And then if you can increase your fiber

and, you know, take these bio K shots

515

: 00:26:26

or take your daily symbiotic or whatever

it might be, that's going to also just

516

: 00:26:30

like, you know, that's the next level.

517

: 00:26:31

Like that's really going

to start optimizing my gut.

518

: 00:26:34

So that's what I'm going for.

519

: 00:26:35

I'm trying to optimize my gut here.

520

: 00:26:37

Um, they do, or what, who was a.

521

: 00:26:39

Hippocrates said that all

disease begins in the gut.

522

: 00:26:42

I believe that's very true.

523

: 00:26:43

So making sure our gut health is dialed

in is really, really important here.

524

: 00:26:49

And on top of that, I also just

wanted to mention that if you

525

: 00:26:53

also deal with some digestive

issues, whether it's constipation.

526

: 00:26:58

Uh, well, actually, especially

if it's constipation.

527

: 00:27:00

Make sure that you're exercising

and drinking adequate water.

528

: 00:27:04

That's going to really

help to keep you regular.

529

: 00:27:06

Um, I'm typically a very regular person.

530

: 00:27:08

Once again, getting into

that personal information.

531

: 00:27:11

Uh, so that's not usually an issue for me,

but if ever I do have, um, any issues with

532

: 00:27:15

that exercise and water do wonders for me.

533

: 00:27:19

And I know it sounds so simple, but

get up in the morning and go for a run.

534

: 00:27:24

And drink some water.

535

: 00:27:25

And see what happens.

536

: 00:27:26

It's, uh, it's pretty magical.

537

: 00:27:29

Uh, maybe throw it a little bit of

coffee or your Remati after that

538

: 00:27:32

run as well and see what happens.

539

: 00:27:34

It's a, it's almost a

guaranteed deal there.

540

: 00:27:36

Um, definitely going to help out.

541

: 00:27:38

It's it's always going to be

a benefit and also just moving

542

: 00:27:41

your body really helps to move.

543

: 00:27:45

Your organs and your digestive system and

just get everything functioning properly.

544

: 00:27:49

Um, I was even hearing someone

talk about the fact of how, when

545

: 00:27:53

you swing your arms, when you're

walking or when you are running.

546

: 00:27:57

Uh, it helps, helps to kind of like move

the digestive system or the stomach.

547

: 00:28:03

It was something along those lines and,

and it pretty much like activates it.

548

: 00:28:06

So.

549

: 00:28:07

Anyways, I don't know how

much truth is in that.

550

: 00:28:10

That was just hearsay.

551

: 00:28:11

Um, there are no I, or at least

I don't have any scientific

552

: 00:28:14

facts to back that one up.

553

: 00:28:16

But it makes sense.

554

: 00:28:17

And it seems to work for me as well.

555

: 00:28:19

And then last but not least just eat

whole, whole veggies, whole foods.

556

: 00:28:23

Um, yeah, you really want to

focus on eating clean and that

557

: 00:28:26

is going to help dial in the gut.

558

: 00:28:28

So.

559

: 00:28:29

Anyways, that is literally

what I've been doing to focus

560

: 00:28:33

on gut health here recently.

561

: 00:28:35

And once again, I'm trying

to optimize my gut health.

562

: 00:28:37

I want it to be super, super dialed

in and just doing really well.

563

: 00:28:42

Uh, it's obviously come such a

long ways from where I started,

564

: 00:28:47

but there's always room for

improvement and that's where I'm at.

565

: 00:28:50

I'm trying to really dial it

in, get in that last, like 5%.

566

: 00:28:54

But it's been going really well.

567

: 00:28:55

And these have been steps

that have really helped me.

568

: 00:28:57

So I highly recommend if you are

having any kind of digestive issues.

569

: 00:29:02

Uh, you just need to be more

regular or you want to improve

570

: 00:29:04

your stool consistency.

571

: 00:29:06

Increase your fiber.

572

: 00:29:07

Like that's a great place to start.

573

: 00:29:09

Chia seeds and beans are awesome,

but there's a ton of other foods

574

: 00:29:12

as well that can help you in terms

of increasing your fiber and find

575

: 00:29:17

the probiotic that works for you

because everyone's body is different.

576

: 00:29:21

So I would recommend trying a couple out

and see which ones work best for you.

577

: 00:29:26

Remember, you do have to

try these probiotics out

578

: 00:29:30

for a month or two or three.

579

: 00:29:32

You can't just take it for a couple

of weeks or even just one month.

580

: 00:29:35

And.

581

: 00:29:35

And expect to notice a massive difference.

582

: 00:29:38

Um, it typically happens over the

course of about two to three months.

583

: 00:29:41

So you do need to take these

probiotics for a longer period

584

: 00:29:44

of time to notice the effects.

585

: 00:29:47

But the ones that I have found

benefit with once again, symbiotic

586

: 00:29:50

from ritual seed as well.

587

: 00:29:53

There's this pretty solid.

588

: 00:29:54

The bio K is one that I'm trying

recently that I actually really like.

589

: 00:29:58

And then, um, there's a couple more than

I'm going to try here in the near future.

590

: 00:30:03

But those are definitely great ideas

for dialing in your gut health.

591

: 00:30:07

And then just avoid those bad

foods that we already know, which

592

: 00:30:11

are pretty much be avoiding.

593

: 00:30:12

And you'll be on your way to

having a really dialed in stomach.

594

: 00:30:17

So anyways, I hope this helped.

595

: 00:30:21

So so much for anyone out there dealing

with any of these gut health issues.

596

: 00:30:26

And I really personally wish I had this

kind of information when I was young.

597

: 00:30:30

So hopefully, uh, you're receiving the

benefit of this information in this work.

598

: 00:30:35

Uh, that I have.

599

: 00:30:37

Kind of experimenting on myself

for the last, I don't even know how

600

: 00:30:40

many years now, so, uh, yeah, that's

going to do it for today's episode.

601

: 00:30:44

If y'all enjoyed today's episode, please

go ahead and hit that subscribe button.

602

: 00:30:49

To make sure you do not

miss any of these episodes.

603

: 00:30:51

Please leave a rating and review if

you'd be so kind, it really does go

604

: 00:30:55

so far for me in terms of helping

to expand the reach of this show.

605

: 00:30:59

So that does benefit the show massively.

606

: 00:31:02

As well.

607

: 00:31:03

Uh, if you would like to support this

show monetarily in any way, please check

608

: 00:31:08

out the description or the show notes.

609

: 00:31:09

Um, there are a ton of excellent

links in there of companies that I

610

: 00:31:14

personally love and use on the daily.

611

: 00:31:17

And of course, with all of them, you're

going to get some kind of a discount

612

: 00:31:20

code such as with energy bits, you get

20% off their spirulina and chlorella,

613

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which is my personal favorite as well.

614

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We have Alitura naturals on there,

which is some of the highest

615

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616

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617

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618

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619

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You try it once.

620

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You're going to love it and as well, you

get a discount code with them as well.

621

: 00:31:42

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622

: 00:31:44

check them out.

623

: 00:31:44

There's some really great, uh, people

that we partnered with in there.

624

: 00:31:47

And yeah, it helps out the show.

625

: 00:31:49

So thank you all so much.

626

: 00:31:50

And honestly just thank

you for being here.

627

: 00:31:52

You don't have to do any of those things.

628

: 00:31:53

If you don't want to, you

can just tune in every week.

629

: 00:31:56

And listen to me, rant and ramble.

630

: 00:31:58

Uh, and that is enough for me.

631

: 00:32:00

I really appreciate it.

632

: 00:32:01

Um, so thank you all.

633

: 00:32:03

I really, truly, truly am grateful to

have all of you here tuning in every week.

634

: 00:32:08

And we're going to be bringing

you some awesome guests.

635

: 00:32:10

I have someone coming up that I'm

super excited about and we are going

636

: 00:32:14

to dive deep into some mushroom topics.

637

: 00:32:18

So super excited, please

stay tuned for that one.

638

: 00:32:21

You're going to love it.

639

: 00:32:21

Um, yeah, great guests.

640

: 00:32:23

So anyways, y'all I hope you have

a beautiful rest of your day.

641

: 00:32:26

Thank you all for tuning in

and, uh, let's get after it.

642

: 00:32:29

today.

643

: 00:32:30

Yeah, just enjoy, be present and.

644

: 00:32:33

Give some gratitude to some

people because that never hurts.

645

: 00:32:37

And it's probably going to

brighten your day as well.

646

: 00:32:39

Um, something I always try

to work on is giving a little

647

: 00:32:41

bit of gratitude out there.

648

: 00:32:43

Um, we all know that the world

could definitely use more of it.

649

: 00:32:46

So let's go ahead and do that.

650

: 00:32:47

Let's be, um, to be a positive

force out there for everybody and.

651

: 00:32:51

yeah.

652

: 00:32:52

Thank you all so much.

653

: 00:32:53

Let's have a good one.

654

: 00:32:54

Do everything with good

intentions, connect your

655

: 00:32:56

elements, you know, the motto.

656

: 00:32:57

All right.

657

: 00:32:58

Peace.

658

: 00:32:58

Y'all.