Latest / Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes / Gut Health: Symptoms, Self-Checks, and Food First Habits [Replay] Ep 154

Transcript

Gut Health: Symptoms, Self-Checks, and Food First Habits [Replay] Ep 154 · Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes

0:37
Coach Carlie: Okay, awesome.
0:38
Coach Carlie: Welcome back to the Find Your Edge podcast.
0:40
Coach Carlie: I am your host, Chris Newport, and today I have got my dietetic intern, Amanda Sales, with me here.
0:46
Coach Carlie: So if you are unfamiliar with the process of becoming a dietitian, so beyond going through all of your undergraduate classes, you have to apply for a dietetic internship.
0:58
Coach Carlie: Amanda, tell us, well, first of all, you're from my alma mater, Meredith College.
1:03
Coach Carlie: I obviously did my internship a long time ago.
1:05
Coach Carlie: How has it changed over the years?
1:07
Coach Carlie: And what are some of the things that you had to do?
1:09
Coach Carlie: And then we're going to get into our topic, which is gut health, and I'm super excited about it.
1:13
Coach Carlie: So tell us about the internship.
1:16
SPEAKER_02: Okay, so for the internship, you kind of have to do multiple rotations to gear you up for your job, pretty much.
1:23
SPEAKER_02: So you do clinicals, illness rotation, pub uh wicker public health, and what's the other one?
1:31
SPEAKER_02: And community or working public health.
1:34
SPEAKER_02: Um, and then an enrichment.
1:35
SPEAKER_02: So you can kind of do whatever you would like.
1:38
SPEAKER_02: So you can go back to another place, or you can we were able to go to Italy, which was really nice.
1:44
SPEAKER_02: Yeah.
1:45
SPEAKER_02: I know something that you weren't able to do when you were there.
1:48
SPEAKER_02: No.
1:49
SPEAKER_02: So I did get the experience going to Italy, which was really fun.
1:52
SPEAKER_02: But um, it is a lot of schooling, it's two years and then your internship.
1:57
SPEAKER_02: So yeah, so two years of master's program and then your internship.
2:00
SPEAKER_02: It's a lot.
2:01
Coach Carlie: Cool, cool.
2:02
Coach Carlie: So this is one of Amanda's requirements, and so we decided to do this as a podcast because this is not a topic that we've gotten into too much on the podcast, but all about gut health.
2:13
Coach Carlie: So I have subjected Amanda to a lot of different things as it relates to gut health and functional nutrition and sports nutrition and kind of combining all those things together.
2:23
Coach Carlie: So I let and if you guys can see this on YouTube, I would highly recommend going there.
2:28
Coach Carlie: Um, so that's what we're talking about.
2:29
Coach Carlie: And you have this beautiful presentation.
2:31
Coach Carlie: It's called gut check, a deep dive into your second brain.
2:34
Coach Carlie: Oh my gosh, you guys are so excited about this.
2:37
Coach Carlie: Take it away.
2:38
SPEAKER_02: Yeah, so again, today's episode, we're just gonna do an ultimate deep dive into gut health, what it is, why it matters, how it influences everything from your immune system to your mood, uh, to your mood, and to chronic inflammation.
2:53
SPEAKER_02: So we're kind of gonna be talking about two core frameworks, which could be uh dig in or stain, and diving into the microbiome, digestion, inflammation, and gut brain connection.
3:06
SPEAKER_02: So by the end of this, hopefully you'll understand why gut health matters, but you'll walk away with those tools to begin your healing in your gut health.
3:14
SPEAKER_02: So, first we're gonna dig into dig in pretty much.
3:18
SPEAKER_02: So it's an acronym.
3:20
SPEAKER_02: So yeah, so we have digestion and absorption, intestinal permeability, gut microbiota and dysbiosis, inflammation and immune system, and then the nervous system.
3:31
SPEAKER_02: So with digestion, it's not just about the stomach, it starts with your brain and what we call the cephalic phase.
3:39
SPEAKER_02: So it's smelling, thinking, chewing, and these actions help your body absorb nutrients.
3:46
SPEAKER_02: So something that also could happen with probably a bad gut is maldigestion, which occurs when food isn't properly uh broken down, and that could be due to low or high stomach acid, weak bile or pancreatic enzyme production, or poor uh poor motality and/or absorption.
4:06
SPEAKER_02: So something that you can try is uh a baking soda test and water.
4:11
SPEAKER_02: Um, I was able to try this.
4:13
SPEAKER_02: Um it was very salty.
4:16
SPEAKER_02: It's like brushing your teeth with uh baking soda, but you swallow it.
4:21
SPEAKER_02: Um, so some of the results you'll have is a delayed burp, uh, which is longer than three to five minutes, that indicates low stomach acid.
4:30
SPEAKER_02: Um, immediate or very early burping is a good sign or could suggest high stomach acid, but normal burping, which is like two to three minutes, that's adequate stomach acid.
4:41
Coach Carlie: And quick note on the baking soda test.
4:43
Coach Carlie: Usually this is a good thing to try if people feel really like some of the symptoms of this are that they're of hypochlorhedria are feeling kind of like bloated or really full or maybe even a little nauseous after they eat.
4:58
Coach Carlie: So that's a good, you know, it's kind of like starting from the top and working your way down.
5:03
Coach Carlie: Like, what do we have going on?
5:05
Coach Carlie: Um, like Amanda had mentioned, like, is there something going on with a stomach acid issue?
5:10
Coach Carlie: Uh, like what's going on with motility, thinking about things like intrinsic factor.
5:16
Coach Carlie: So if some of those symptoms are showing up, this is a super easy at-home test that you can do, and you have to make sure you do it on an empty stomach.
5:25
Coach Carlie: So I think it's uh I always have to look up the formula.
5:27
Coach Carlie: I've not memorized it, but I think it's like a quarter teaspoon to maybe eight ounces of water.
5:32
Coach Carlie: Yeah, something like that.
5:33
Coach Carlie: Um, and you drink it on an empty stomach, and like Amanda had indicated, um, it's not exactly a lovely thing to do, but that if you've got a delayed burp, that could be a sign that your body is not giving or making enough hydrochloric acid or stomach acid, which is important to break down things like proteins, unravel amino acids, and all that kind of stuff.
5:57
Coach Carlie: So that's like the top of the line working its way down.
6:01
Coach Carlie: So there's one as it relates to digestion and absorption.
6:04
Coach Carlie: And what else you got, Amanda?
6:06
SPEAKER_02: Okay, and then I got malabsorption, which happens when even after digestion, your nutrients aren't effectively absorbed into the bloodstream.
6:16
SPEAKER_02: And this could lead to deficiencies in fat soluble uh vitamins, so your A, your D, your E, and K vitamins, uh B vitamins, especially B12.
6:26
SPEAKER_02: Um, we have iron and calcium, and then protein.
6:30
SPEAKER_02: Um, so some common causes of malabsorption include damage to the intestinal villi.
6:36
SPEAKER_02: Um, this can be from celiac disease or infections.
6:40
SPEAKER_02: We have chronic inflammation like Crohn's, pancreatic insufficiency or bio acid disorders, or small intestinal bacterial overgrowth.
6:50
SPEAKER_02: So that's when kind of the bacteria and the nutrients are kind of competing for each other in the gut.
6:56
SPEAKER_02: Another self-check tip that you guys can check is if you're experiencing like chronic fatigue, brittle nails, hair thinning, pale skin, or tingling in hands and feet, um, this could point to a malabsorption-related deficiency.
7:11
SPEAKER_02: Um next thing we'll get into is intestinal permeability, slide change, perfect, or aka leaky gut.
7:20
SPEAKER_02: This is kind of when your the your lining in your gut is opening and it's allowing those mar large molecules and toxins that we don't want to enter into our bloodstream, and they are entering, and this can trigger food sensitivity sensitivities like inflammation or even autoimmune diseases.
7:39
SPEAKER_02: So that kind of leads into our microbiome.
7:42
Coach Carlie: I'll say on the intestinal permeability of the leaky gut.
7:45
Coach Carlie: Um, your digestive processes like like our your digestive system is like one big tube, you know, from your mouth to your rear end.
7:54
Coach Carlie: Like, and there shouldn't necessarily be uh in the case of leaky gut, um, we want to absorb the necessary things, but we don't want certain things to get through, and that's kind of what leaky gut is is things that uh go for the reasons that you're gonna talk about here shortly, which I'm so excited about, some additional frameworks.
8:16
Coach Carlie: So, anyway, uh that's one of the pieces.
8:18
Coach Carlie: Okay, gut microbiota, what you got?
8:20
SPEAKER_02: Yeah, so what I learned, which was a really interesting fact fact, is 99% of your DNA isn't human.
8:27
SPEAKER_02: It's actually your microbiome, which is insane.
8:30
SPEAKER_02: And the microbiome literally regulate gene expression, mineral absorption, immune response, and inflammation.
8:37
SPEAKER_02: Um, and yes, they also talk to your other organs like liver, pancreas, and your brain, which the main title is gut, brain, like big, big thing.
8:48
SPEAKER_02: We'll get into that though.
8:49
SPEAKER_02: But it kind of also leads into our next thing, which is the stain framework, which we talked about in the longevity group, about how there doesn't the tree has the gene on the side?
9:02
Coach Carlie: Yes, yes.
9:03
Coach Carlie: So the Integrated and Functional Nutrition Academy has come up with this really fabulous framework that it's it's stained, and she's got it on her screen right now.
9:12
Coach Carlie: So, and I'll let her go through each uh each like letter of the acronym.
9:17
Coach Carlie: But there's also on the left, um, they have like a genome, right?
9:23
Coach Carlie: Like a um genetic framework indicating that you know so much of your health depends on your genetics.
9:32
Coach Carlie: And then similarly, there's a tree that has you know beautiful leaves, and then it's got roots.
9:38
Coach Carlie: So looking at how can we address, you know, what are some of the symptoms or like the leaves, and then what is going on with a with the root causes.
9:46
Coach Carlie: So those sort of like embracing the stain framework framework.
9:51
Coach Carlie: So yeah, tell us more about the stain acronym.
9:54
SPEAKER_02: Yeah, so the stain kind of explains like what could disrupt the gut.
9:58
SPEAKER_02: So it can go from stress, uh, toxic exposure, adverse food reactions, infections, or nutritional imbalances.
10:06
SPEAKER_02: Um, so these could be the root cause of a dysbiosis or aka in an unhealthy gut environment.
10:13
SPEAKER_02: Um, so stress and poor diet can decrease your microbiome basically in and weaken your immune defenses.
10:23
SPEAKER_02: So if you combine that with processed foods and antibiotics, your microbiome starts to basically collapse.
10:29
SPEAKER_02: Um, but you can spot dysbiosis.
10:32
SPEAKER_02: The symptoms are endless though.
10:34
SPEAKER_02: So it's kind of hard to pinpoint that it is that because it could be bloating, headaches, skin issues, joint pain, fatigue, even IBS or Crohn's.
10:45
SPEAKER_02: But you can have acute reactions or chronic.
10:49
SPEAKER_02: Um, so acute would be the bloating, gas, fatigue um after eating, or chronic could be brain fog, autoimmune symptoms, or depression.
10:58
SPEAKER_02: So it's a lot.
10:59
Coach Carlie: You know, I know you mentioned like acute symptoms, but having done quite a bit of work with food sensitivities, these could last up to 72 hours later.
11:09
Coach Carlie: You know, because when you think about a normal motility from the time a food enters your mouth to the time it enters the toilet, typically that's about 24 hours.
11:19
Coach Carlie: But some people that can, you know, depending on their motility, it could be a little slower, it could be a little faster.
11:23
Coach Carlie: And then feeling the repercussions of all of that could be up to 72 hours.
11:28
Coach Carlie: It's no different than like when you're feeding an infant, you know, if you're introducing a new food, just to make sure there's no allergic reactions, give it two to three days before you introduce something else, right?
11:39
Coach Carlie: Okay, gut disruption and dysbiosis.
11:41
Coach Carlie: Tell us the things.
11:43
SPEAKER_02: I have another self-check basically, but like it's basically to ask yourself like what's one thing you do daily that supports or possibly stresses your gut.
11:52
SPEAKER_02: For me, um, well, we'll talk about this later.
11:54
SPEAKER_02: I know that I um tend to eat a lot, and I'm eating right before bed, which I know is not something um I should be doing, and I need to give my gut a rest too.
12:07
SPEAKER_02: We'll go to uh the microbiome masterclass for our next little segment.
12:14
SPEAKER_02: Um, so your gut microbiome is mostly located in your large intestines, and its mission uh control is for your short chain fatty acid production, nutrient synthesis, and immune defense.
12:29
SPEAKER_02: Fiber, especially soluble fiber and resistant starch, feed these micro uh microbes.
12:35
SPEAKER_02: Um, so think your green bananas, raw potatoes, beans, and whole grains.
12:40
SPEAKER_02: Um, and then without fiber or your prebiotics, um, probiotics are useless.
12:46
SPEAKER_02: Um, I read in a book, what was the genetic kitchen one?
12:51
SPEAKER_02: Is that what it was?
12:52
SPEAKER_02: Yes.
12:52
SPEAKER_02: Yes.
12:53
Coach Carlie: Amanda's had some required reading to work with us.
12:56
SPEAKER_02: Um the author brought up the point of the probiotics is the seed and prebiotics are the feed.
13:05
SPEAKER_02: So fermented foods like yogurt, kefir, sauerkraut, and sourdough deliver live bacteria, which are those probiotics, while prebiotics like bananas, garlic, onions, and leeks feed them.
13:18
SPEAKER_02: And then another big thing for the microbiome is that hydration is very crucial.
13:23
SPEAKER_02: So without enough water, stool moves slowly.
13:26
SPEAKER_02: Um, and this increases the risk for dysbiosis and discomfort, which we don't want.
13:31
SPEAKER_02: Next, we got inflammation and immunity.
13:36
SPEAKER_02: So a big thing, 70% of your immune system lives in your gut, which I found very fascinating.
13:43
SPEAKER_02: So when your gut is inflamed, your whole body feels it, whether it's in the form of chronic pain, autoimmune issues, brain fog, or depression.
13:52
SPEAKER_02: Some uh inflammate inflammatory biomarkers is the caloprectin.
13:58
SPEAKER_02: Is that how you say it?
13:59
SPEAKER_02: Caloprectin.
14:00
SPEAKER_02: Yep, calprotectin.
14:01
SPEAKER_02: Calprotectin.
14:02
SPEAKER_02: And lactovermin.
14:04
SPEAKER_02: So these check for your gut inflammation, and this can be due uh from stool testing.
14:10
SPEAKER_02: And then, but obviously, healing starts with food, um, Mediterranean style diet, um, high in fiber, polyphenols, and healthy fats like omega-3s, and then low in ultra-processed foods and sugar.
14:22
SPEAKER_02: I know we talked about polyphenols multiple all over the place.
14:26
SPEAKER_02: We always talk about in our longevity group, every group that I'm in, we always talk about them.
14:30
SPEAKER_02: But they are plant compounds found in like berries, olive oils, herbs, and dark chocolate.
14:35
SPEAKER_02: Um, they also feed your uh your gut and reduce inflammation.
14:40
SPEAKER_02: So it's important to have those in your diet.
14:43
SPEAKER_02: Um, the next thing that we have is basically your gut brain access.
14:48
SPEAKER_02: A thing that came to mind is like getting butterflies in your stomach, and that's like your gut brain access in action, basically.
14:57
SPEAKER_02: So your vagus nerve, um, which is the main communication highway.
15:01
SPEAKER_02: So you can strengthen that by like relaxing, doing what you love, uh, deep breathing, singing if that is something you do, yoga, um, and a probiotic and polyphenol-rich foods is also a good thing to add to your list because dysbiosis impacts your mood and anxiety and even sleep.
15:21
SPEAKER_02: Uh, so when we talk about like mental health, we must also talk about gut health.
15:24
SPEAKER_02: Then we get into our five R's of the healing framework.
15:28
SPEAKER_02: So the five R approach is remove, uh, replace, looking at those inflammatory foods, infections, or stressors, um, replaced uh digestive enzymes, gastric support, think ginger, bitters, reinoculate is probiotics and prebiotics, repair with nutrients like zinc, glutamate, and sodium birate, um, and then rebalance with stress management, sleep connection, and purpose.
15:54
SPEAKER_02: And then remember that healing your gut isn't just about removing bad things, it's about nurturing the environment that allows your body to flourish and not everyone needs to eliminate the same foods or take the same probiotics.
16:06
SPEAKER_02: Everybody's body is different, everyone's gut is you uh unique.
16:10
SPEAKER_02: So testing and working with Chris would be a great source.
16:13
SPEAKER_02: It can help you tailor like to your needs and what you need.
16:18
SPEAKER_02: And then our last segment, which I thought was probably the coolest thing I learned, is that your gut has its own circadian rhythm.
16:26
SPEAKER_02: So, again, this is my issue.
16:28
SPEAKER_02: Eating late at night, irregular meals or poor sleep disrupts it.
16:32
SPEAKER_02: So kind of eat within a 10 to 12 hour window.
16:35
SPEAKER_02: Um, avoid heavy meals, so two to three hours before bed, and prior to prioritize sleep to allow the gut lining to heal overnight, which is a big thing.
16:47
Coach Carlie: Super cool.
16:48
Coach Carlie: Okay, that's great.
16:49
Coach Carlie: Yeah, as you're saying, like the gut circadian rhythm things that are coming up for me is like, okay, so you you didn't mention that you're playing soccer still, right?
17:01
Coach Carlie: Yeah.
17:02
Coach Carlie: So, and you have late night games.
17:04
Coach Carlie: So sometimes there can be various disruptors for this strategy.
17:09
Coach Carlie: And there's always exceptions to the rule, right?
17:12
Coach Carlie: If we've got um athletes who need to gain weight, then generally speaking, we we may have to have them eat late in order for them to help uh you know gain weight.
17:23
Coach Carlie: Oftentimes people are coming to us because they want to gain weight, but they still want to be active, so it's like finding this balance of if I'm getting my evening workout, what do I do?
17:33
Coach Carlie: You also have to go back to like what is the purpose of consuming food in the first place, right?
17:40
Coach Carlie: Like it gives us energy, we absorb the nutrients from it.
17:45
Coach Carlie: So, but do we need excessive amounts of energy when we sleep?
17:50
Coach Carlie: Not really, but we need enough things like amino acids throughout the day coming from our protein sources such that we're able to sustain our lean body mass, which I hope everybody wants to sustain their lean body mass, especially as we get older.
18:08
Coach Carlie: So, but you know, eating large meals, I know that can be really tough, especially that you know, like if you're going to France for for the summer and eating at nine o'clock at night, but then of course everything is sort of shifted.
18:22
Coach Carlie: So I want people to be weary of hard and fast nutrition rules, to know that what your body specifically needs is so unique to the activities that you like to do, to the things that you're trying to challenge yourself with.
18:43
Coach Carlie: Maybe it's doing an ultramarathon, maybe it's just starting to, you know, get off the couch and start to get a little bit stronger.
18:52
Coach Carlie: So there are certainly like, you know, Amanda's mentioning eating in a having like a 10 to 12 hour eating window.
18:59
Coach Carlie: That's great.
19:00
Coach Carlie: That's considered intermittent fasting.
19:02
Coach Carlie: Everybody should have some degree of fasting throughout the day, with very few exceptions, unless there's like some clinical exceptions.
19:11
Coach Carlie: And yes, avoiding heavy meal times during bedtime so that you can let your, yeah, yeah, your gut needs a little bit of rest time too.
19:18
Coach Carlie: And you know, consider that when you take in the food, then it's like, okay, well, here's the energy you need to do the work or do the workouts or do the things that you're doing during the day.
19:29
Coach Carlie: But do you need those things while you're sleeping?
19:32
Coach Carlie: So, and also I love that you put prioritize sleep because, oh my gosh, this especially this population, if I'm speaking to you and you're listening to this, you're probably a hard driver, somebody who has like really intense goals, and you've got like a really amazing, um, you know, probably some sort of high-intensity job, or like a you know, a stay-at-home mom or something like that, and which is a high-intensity job in my book.
19:58
Coach Carlie: So thank you for all the things that you guys do.
20:01
Coach Carlie: Um, sleep is hands down one of the best things that you can do for your body.
20:08
Coach Carlie: Um, everybody needs a little bit of a different amount, which is why we do our, you know, gut um or our genetic testing.
20:15
Coach Carlie: So, anyway, just wanted to speak to the whole gut circadian rhythm.
20:19
Coach Carlie: And I think those are great tips that you had in terms of, you know, the brain has a clock and the gut has a clock.
20:27
Coach Carlie: Like, you don't want to be waking up in the middle of the night to go poop.
20:30
Coach Carlie: Like, that's your gut's like, okay, we're gonna rest.
20:35
Coach Carlie: So I'm gonna shut down a little, not shut down, but like I'm gonna slow down a little bit so that you can get the adequate rest that you need to get.
20:44
Coach Carlie: So what were some of the I know you mentioned a few of them, but well, like this being one of them, what were some of the most interesting things that you learned from this process?
20:52
SPEAKER_02: I think just like the biggest thing is that the gut is so important to your body.
20:59
SPEAKER_02: And I didn't realize you in school, like yes, you learn about like diseases.
21:04
SPEAKER_02: We talked about this.
21:05
SPEAKER_02: The you learn about diseases that happen in your gut, but that's really all you touch upon, and you don't realize how how much the gut affects your whole body, like literally everything, and like even just stress can affect your gut.
21:22
SPEAKER_02: Um, Chris, do you want to tell that story the about the author?
21:26
Coach Carlie: You're gonna oh yeah, yes, I love that.
21:28
Coach Carlie: So there's a gentleman I follow, his name is Dr.
21:31
Coach Carlie: Wood, he's got a um facility down in Florida, heard him speak at a conference last year, and just had a really fascinating, I mean, just tying it into the depth with which your gut and stress are so deeply connected.
21:49
Coach Carlie: And then we touched on that in the stain framework, right?
21:52
Coach Carlie: Stress being number one, I think for good reason, also.
21:55
Coach Carlie: Um, he had a daughter who had some issues when she was like 14.
22:03
Coach Carlie: I think it was like, you know, Crohn's, so an autoimmune gut health issue, and actually had to have part of her colon removed as a very young child.
22:14
Coach Carlie: That's very unusual.
22:15
Coach Carlie: And a couple of years later, then had another issue with her lungs and just got worse and worse.
22:22
Coach Carlie: Basically, the doctors were like, live near a hospital because you know this is not curable.
22:27
Coach Carlie: Well, as it turns out, she had had some uh sexual abuse when she was very young, like maybe six or seven, that was not disclosed, and she finally disclosed it to.
22:38
Coach Carlie: Her family and her dad was like this.
22:41
Coach Carlie: Dr.
22:42
Coach Carlie: Wood was convinced like uh this is the problem for which her autoimmune issues have occurred.
22:49
Coach Carlie: So went back to school, went through a whole psychological degree, and then finding some of the holes in um not necessarily that profession.
22:59
Coach Carlie: I'm not trying to say that people don't necessarily want to help others, they do, but just seeing a different path for which he could help and was able to go through this whole process, basically created this really fantastic, I think he calls it the tip framework with which he was able to, in essence, like cure his uh child and um address a lot of her trauma in order for her to heal herself.
23:28
Coach Carlie: So I encourage you to start to think about are there autoimmune responses, are is there something deeper going on with your body and starting to um look deeper into whether it be therapy, whether it be journaling, whether it be meditation, things with which you can get out of your prefrontal cortex and get out of your thinking brain and dig deeper into your history.
23:55
Coach Carlie: And um it has been argued that so many people have even these like micro-traumas, that pretty much everyone has some degree of microtrauma, whether it be shame-inducing or um, you know, obviously you've got some more massive traumas, things like war, sexual abuse, things like that.
24:13
Coach Carlie: And then there's these little micro traumas that sort of compound on each other.
24:17
Coach Carlie: So I'm not saying that that's the cause of everyone's gut health, but it certainly is, um, can be a very deep trigger for your body responding in a way that your nervous system is trying to protect yourself.
24:33
Coach Carlie: It's just we can go real deep on that.
24:37
Coach Carlie: So, anyway, people didn't know they were gonna get a presentation and a uh, you know, little uh door opener into trauma and um nutrition.
24:50
Coach Carlie: But it's it's just been sort of a theme, I would say, in my career of Amanda, like you had said, like some of the things we learned in school, it's great.
24:59
Coach Carlie: It's like a great jumping point for learning about all these diseases, and then starting, at least in my experience, starting to go into practice and being like, oh, some of these things are not working like I feel they should be.
25:13
Coach Carlie: And then going down that rabbit hole for myself of okay, I'm gonna learn more about food sensitivity testing, deeper into gut testing, and then I got deeper into genetic testing and trying to put all these pieces together because I'm like, okay, well, food sensitivity alone is not it, because like you had mentioned some of the leaky gut.
25:35
Coach Carlie: Food sensitivities are sort of a product of a leaky gut, so we need to heal the gut to close those leaks, if you will, to heal them in order for those things to avoid getting into your bloodstream and creating the sensitivity.
25:52
Coach Carlie: So it's like, okay, well, yes, it's nice.
25:54
Coach Carlie: So the way that I like to approach it, I like to do gut testing and food sensitivity testing together to look at what's the degree of any viruses, parasites, in addition to food sensitivity, and then also looking at the depth to which certain bacteria are residing, like you had mentioned um short chain fatty acids, like what's the degree to which you have butyrate, which is one of your main short chain food fatty acids, which is kind of like the energy or your ATP, if you will, for your gut?
26:27
Coach Carlie: Do you have enough energy for your gut?
26:29
Coach Carlie: So I like to look at gut cut gut testing in addition to food sensitivity testing, and then are there other things like genetic testing on top of that that we want to do?
26:41
Coach Carlie: I mean, you know, and you also mentioned nutritional imbalances.
26:44
Coach Carlie: Do we want to go into micronutrient testing?
26:47
Coach Carlie: Are there things that have gotten so far out of hand that we can correct them one way or the other?
26:55
Coach Carlie: So those are some of the things that I like to look at.
26:57
Coach Carlie: And then, you know, getting pretty deep into their history of everything from how they food shop to are they chewing their food?
27:05
Coach Carlie: What's their dentition like?
27:07
Coach Carlie: Um, were they born vaginally or um via C-section?
27:13
Coach Carlie: I mean, we're finding that more and more that when you physically go through the vaginal canal, there's a microbiome in the vaginal canal that when an infant gets exposed to that, it kicks off their gut microbiome.
27:27
Coach Carlie: So, and then to think not only do you have a gut microbiome, like I just mentioned, you have a vaginal microbiome, you have a nasal microbiome, you have a microbiome on your skin, you have an oral microbiome.
27:37
Coach Carlie: It's like, oh my gosh, all the bacteria doing hopefully good things, but sometimes not so good things.
27:44
Coach Carlie: So, oh goodness, the rabbit holes, this could turn into like multiple different podcasts.
27:49
Coach Carlie: And if you guys wanted to, let me know.
27:51
Coach Carlie: Did we get to everything you feel like in terms of your kind of key things?
27:56
SPEAKER_02: Yeah, I think the only thing I have left is the interactive challenge that they possibly could have.
28:01
Coach Carlie: Oh, okay.
28:02
Coach Carlie: Let's do a gut reset week.
28:04
Coach Carlie: Tell me about it.
28:05
SPEAKER_02: Gut reset week.
28:06
SPEAKER_02: Oh boy, can you guys see that?
28:08
SPEAKER_02: My exit out of the screen on accident.
28:11
Coach Carlie: Oh, that's okay.
28:12
Coach Carlie: Yeah, just it did, yeah.
28:13
Coach Carlie: Tell us about it.
28:14
Coach Carlie: Also, like your presentations are so freaking adorable.
28:18
Coach Carlie: So if you guys are watching, hopefully you can like watch this over on YouTube because it's it's uh it's really cute.
28:24
Coach Carlie: Anyway, okay, yeah.
28:25
Coach Carlie: Tell us that oh, look at look, it's this rust and reclamation.
28:29
Coach Carlie: Yes, reclaim your gut, y'all.
28:31
Coach Carlie: Like, I tell I tell my kids all the time, I'm like, have you pooped your brown bananas today?
28:35
Coach Carlie: And they're like, Mother, please stop asking me about my poop habits.
28:41
SPEAKER_00: I'm like, but it's my job.
28:44
SPEAKER_00: Okay, a gut reset week.
28:46
SPEAKER_00: What do you got?
28:48
SPEAKER_02: Uh basically for the gut reset week, you can try to add one fermented food a day.
28:56
SPEAKER_02: Um, you want to have a high fiber diet, so 25 to 30 grams per day, eight hours of sleep to help your vagus nerve reset.
29:05
SPEAKER_02: Um, and then I think we were gonna do a social media post so you can kind of share your experience and what your gut is feeling pretty much.
29:14
Coach Carlie: Yes.
29:15
Coach Carlie: So don't share your brown bananas on social, please.
29:18
Coach Carlie: That's gross.
29:20
SPEAKER_02: Don't want to see that.
29:21
Coach Carlie: Yes, no, we don't want to see that.
29:23
Coach Carlie: Although I will say in our uh software that we have to be able to like do people's food logs and whatnot, there is a section where you can track your stools.
29:33
Coach Carlie: Um, so that's sometimes that's good because a lot of people are like, oh, I am bloated.
29:40
Coach Carlie: It's like, well, how often are you bloated?
29:42
Coach Carlie: Are you bloated after every meal?
29:43
Coach Carlie: Remember, because that's that's gonna help guide me on like, do we need to do the hypochlocal test?
29:48
Coach Carlie: Do we need to do something else?
29:49
Coach Carlie: Like, where could be the potential um gap?
29:54
Coach Carlie: Uh so anyway, back to our gut reset challenge.
29:57
Coach Carlie: Oh, on social at the endurance edge.
29:59
Coach Carlie: So if you want to shoot us a DM and just tell us how you're feeling on a regular basis or at the end of it, that would be awesome.
30:05
Coach Carlie: Um, let's rewind a little bit.
30:07
Coach Carlie: Amanda, remind us what fermented foods are.
30:12
SPEAKER_02: Oh, okay.
30:13
SPEAKER_02: So fermented foods are gonna be your um it's like your yogurt, your kefir, your kombucha.
30:21
SPEAKER_02: I love me some kombucha every now and again.
30:24
Coach Carlie: I'm a big, I'm a big water kefir fan.
30:26
unknown: What oh really?
30:27
Coach Carlie: So there is dairy kefir, and there's oh yes, water kefir is very similar to kombucha, but not as funky.
30:33
Coach Carlie: So some people kind of get a little offended by the by the like sort of funky nature of kombucha.
30:40
Coach Carlie: Water kefir is a little lighter, it's a little, I don't know, in my opinion, it's a little more refreshing.
30:47
Coach Carlie: Um, but it's basically fermented sugar water versus kombucha is fermented tea, like sweet tea, basically.
30:53
Coach Carlie: I know people don't necessarily think of it that way, but that's really what it is.
30:57
Coach Carlie: So um I will say, do you remember somebody in the longevity group shared um we were talking about fermented foods, and uh she shared that she like ate like a whole jar of sauerkraut or something like that.
31:16
Coach Carlie: Like start small, y'all.
31:19
Coach Carlie: Yeah, your gut might go a little bit haywire because um, you know, the this the bacteria in your gut shifts relatively quickly, but also like give it some time.
31:33
Coach Carlie: It's just like training for a marathon, like don't go from zero to you know 15 miles in the first go at it, like go from zero to you know two miles or zero to three miles.
31:43
Coach Carlie: Um so you know, instead of drinking four kombuchas a day, just start with like maybe a half of one and then the next day do another half.
31:54
Coach Carlie: So, yeah, did we miss any like fermented foods?
31:57
SPEAKER_02: I don't think so.
31:58
SPEAKER_02: Um kimki pickles, that's all I got.
32:03
Coach Carlie: I I love I love kimchi, not for everyone.
32:06
SPEAKER_02: I've never tried that either.
32:08
Coach Carlie: Okay, so you report back just like you did.
32:11
Coach Carlie: So yes, this is what I love about interns, is that they're so open to trying different things, it's so fantastic.
32:18
Coach Carlie: Um I got one, I got one set of interns to try these, like oh god, they were so terrible.
32:25
Coach Carlie: It's basically like a uh like an algae pill, and um and it's set on the on the label, it was like you know, you could chew or swallow, and um they chewed it, and I think that they were gonna murder me.
32:39
Coach Carlie: So I survived though.
32:41
Coach Carlie: So anyway, but kimchi is fermented cabbage.
32:44
Coach Carlie: Oftentimes it's very spicy.
32:46
Coach Carlie: If you get pickles, you can't get them just from your regular like store shelf.
32:51
Coach Carlie: You have to get them from the refrigerated section, and you have to make sure that it says that they're fermented um versus just like um blind, right?
33:03
Coach Carlie: So they actually have to be fermented.
33:05
Coach Carlie: Um, okay, so then 25 to 30 grams of fiber today per day.
33:11
Coach Carlie: If I'm thinking of like three meals a day, maybe a snack, I mean that's a pretty that's a pretty good amount, right?
33:20
Coach Carlie: Of of fiber uh per meal.
33:23
Coach Carlie: And what are some of the ideal things, some direction in terms of fiber that people can go for to get 25 to 30 grams a day?
33:32
SPEAKER_02: Your whole grains, those are your big ones.
33:35
SPEAKER_00: Um beans are one of my favorites.
33:40
SPEAKER_02: Um legumes, yeah.
33:41
SPEAKER_02: Nuts, seeds, vegetables, broccoli, carrots, spinach.
33:49
SPEAKER_02: Love me some sweet potatoes.
33:51
Coach Carlie: Yes, so good.
33:52
Coach Carlie: Love you some sweet potatoes.
33:53
Coach Carlie: Okay, yeah.
33:55
Coach Carlie: Cool.
33:56
SPEAKER_02: Love me oatmeal and I put some peanut butter in it.
33:59
Coach Carlie: Oh, yes, some magical um fiber.
34:03
Coach Carlie: I just had Oat Ran this morning with some pumpkin seeds.
34:07
Coach Carlie: Oatran has more soluble fiber in it, especially for anybody who's looking to lower their cholesterol a little bit.
34:13
Coach Carlie: That one's a little bit harder to find, but that's a really great source of fiber.
34:17
Coach Carlie: Um, I know there's some drinks now, like uh, and I'm I'm not like, you know, uh sponsored by any of these people, but like Olipop, you know, is one of them.
34:28
Coach Carlie: You know, they're like, yeah, they're expensive.
34:31
Coach Carlie: They're like more than an alcoholic drink, which blows my mind a little bit, but um, so is kombucha.
34:36
SPEAKER_02: So yeah, kombucha is expensive too.
34:39
Coach Carlie: Scooby, yes.
34:40
Coach Carlie: Um, it is something that you can eventually um make.
34:43
Coach Carlie: Anything fermented, you can make on your own.
34:46
SPEAKER_02: And it's a college made kombucha all the time.
34:50
SPEAKER_00: Was it good?
34:51
SPEAKER_02: Uh I didn't want to try it.
34:52
SPEAKER_00: It you were afraid of it.
34:56
SPEAKER_02: The process of making it looks disgusting because obviously it's just like bacteria growing in a bottle.
35:03
SPEAKER_02: But it's yeah, I didn't try it.
35:05
SPEAKER_02: It smelled good.
35:07
SPEAKER_02: Didn't want to try it though.
35:08
Coach Carlie: Didn't want to try it, yeah.
35:09
Coach Carlie: That's fair.
35:09
Coach Carlie: I um or something like that.
35:11
Coach Carlie: It involves if you want to go to that next step, and you and you can buy there's actually a local company that does a lot of like fermented like kits.
35:21
Coach Carlie: Um, I'll have to remember their name and put it in the show in the show notes.
35:25
Coach Carlie: But if you're like, yeah, I would like to start making my own buttermilk, or I want to start making my own yogurt or start making my own kombucha, they have these kits that you can get.
35:35
Coach Carlie: But kombucha is an interesting one because again, like I said, it's fermented sweet tea, and then you have to have a scoby, and it looks like, for lack of a better word, like a giant scab on top of the drink.
35:49
Coach Carlie: And if you are a little skeeved, you're probably not gonna like it or not like making it, but that gets removed once you, you know, drink the final product.
35:58
SPEAKER_02: Also, you can make your own uh sourdough bread too.
36:02
Coach Carlie: Yes, that's a great one.
36:03
Coach Carlie: And I know we haven't mentioned beer, but that doesn't count because the alcoholic nature is not good for your gut at all.
36:11
Coach Carlie: It is literally a toxin, uh, no matter what degree of alcohol uh you have.
36:17
Coach Carlie: And I'm not trying to like I'm not trying to shame anyone if you are someone who enjoys an alcoholic beverage.
36:24
Coach Carlie: I do myself on occasion.
36:26
Coach Carlie: Um, so but but if you are going to heal your gut, you gotta give alcohol a rest.
36:32
Coach Carlie: Maybe that could be our little addition to the interactive challenge of getting your fiber, getting your sleep.
36:39
Coach Carlie: You know, let us know how it goes.
36:41
Coach Carlie: So share it and uh hopefully try some new things.
36:45
Coach Carlie: And I will have to end on this note in terms of your how powerful your gut microbiome is, is um there is such a thing, a medical process of taking stool from a healthy person and literally putting it into an unhealthy person and it works.
37:12
Coach Carlie: Like what the heck?
37:14
Coach Carlie: And man, that's cheap.
37:17
Coach Carlie: You know, like yeah, so like especially somebody who's got like um who's really suffering from like C diff.
37:24
Coach Carlie: Uh, we're finding more and more that certain parts of your microbiome proliferate in not good ways, in um extreme obesity, and that some of these stool transplants are helping, which is crazy to me.
37:43
Coach Carlie: Anyway, it was such a great way to finish on a poop note.
37:47
Coach Carlie: You know, my son would be so proud.
37:52
Coach Carlie: I know people are always like so, they're like, oh my gosh, I'm so sorry.
37:55
Coach Carlie: Is that TMI?
37:56
Coach Carlie: I'm like, that's literally what we talk about and what we learn about all the time.
38:01
Coach Carlie: All right, Amanda.
38:02
Coach Carlie: Any last words of wisdom for everyone out there?
38:07
SPEAKER_02: Um, just take care of your gut, pretty much.
38:10
Coach Carlie: Yeah.
38:10
SPEAKER_02: And your body.
38:11
SPEAKER_02: Because you know it's most of your body, it sounds like.
38:15
SPEAKER_02: Yes.
38:16
SPEAKER_02: So that's all I got though.
38:18
Coach Carlie: So big.
38:18
Coach Carlie: Awesome.
38:19
Coach Carlie: Good job.
38:20
Coach Carlie: Yeah, a big round of applause for Amanda.
38:23
Coach Carlie: Woohoo! And uh for everybody else out there, thank you so much for listening to the Find Your Edge podcast, and we will catch you next time.