Mastering Gut Health: My Personal Transformation and Tips

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In this episode of the Elemental Evan podcast, host Evan shares a personal and holistic approach to managing gut health. He recounts his lifelong struggle with gastrointestinal issues, including IBS and lactose intolerance, and how he overcame them through dietary changes.

Evan emphasizes the importance of fiber intake, particularly from fiber rich foods, and discusses the role of probiotics, fermented foods, and the elimination of fried and processed foods. He also offers practical advice for improving stool consistency and overall digestive well-being. Tune in for actionable insights and health tips to optimize your gut health.

00:23 Evan's Personal Gut Health Journey

03:37 Understanding Fiber and Its Importance

08:34 High-Fiber Foods and Their Benefits

12:10 Practical Tips for Increasing Fiber Intake

17:13 Exploring Bio K Shots for Gut Health

18:10 Personal Experience with Bio K Shots

19:20 Other Probiotics I've Tried

20:33 Incorporating Probiotics Through Food

21:27 Homemade Yogurt Recipe

22:59 Basic Gut Health Tips

23:29 Avoiding Harmful Foods

27:00 Exercise and Hydration for Gut Health

28:29 Final Thoughts on Gut Health

30:44 Closing Remarks and Gratitude

DISCLAIMER:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

on, everyone.

2

Welcome to the elemental

Eben podcast as always.

3

This is your host, Evan Roberts.

4

On this show, I break down.

5

Hell topics from a simplified and

holistic perspective so that you can

6

walk away from these episodes with some

tools in your belt to actually take

7

control of your health and hopefully

implement some of the knowledge that

8

you will find in these episodes.

9

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

little bit of a gut check with everyone.

10

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

literally just going to break down what

11

I've been doing to improve the health

of my gut, because for any of you new

12

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.

14

So basically just stomach

issues growing up as a kid.

15

And really what that meant

for me was that I was.

16

I guess, you know, the doctors

diagnosed me or, you know, said I

17

was, uh, lactose-intolerant um, I had

IBS irritable bowel syndrome as well.

18

Um, I had.

19

Tapeworm for who knows how long as well.

20

Uh, and pretty.

21

Much, they gave me some pills for

the tape worm to get rid of it.

22

And, um, aside from that, And

they told me to avoid dairy and.

23

Pretty much like good luck, which.

24

Which, you know, They were doing

the best that they could with

25

the knowledge that they had.

26

I really do believe that they

were just doing their job, but.

27

But unfortunately it.

28

Left me with very.

29

Few tools to apply to my life

and, uh, really take health into.

30

To my own hands and, and

actually make some changes.

31

It wasn't until.

32

I got a little bit older.

33

That I actually.

34

I met.

35

My favorite Spanish.

36

Teacher ever in high school.

37

Cool.

38

And he actually showed me, uh, all.

39

All of these holistic.

40

Health films and books.

41

And.

42

Um, really, he.

43

The one who kind of initiate.

44

this health.

45

Uh, journey for me, which is really cool.

46

So shout out Mr.

47

Mr.

48

Maya and yeah, I know.

49

It's super random, but that is

how I got onto this journey.

50

And I can literally remember.

51

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.

55

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.

58

So anyways, that's what led me down

the path of trying to heal my gut.

59

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.

168

Um, I never thought of chia seeds

is being, uh, the answer to my

169

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.

280

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.

295

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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But of course we have the chia seeds.

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We have the black beans.

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We also have lentils and split peas.

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Both of those are like

really high in fiber as well.

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They're pretty close to black beans.

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So if you have lentils or split peas or

black beans, doesn't really matter there.

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All three, relatively high in fiber.

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Um, all going to be a great option.

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And then we also have flaxseeds.

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We have almonds, chickpeas,

avocados, and there was a whole list.

320

You can find online that, you know,

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

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some of the higher, uh, fiber containing

foods that you can pretty much eat.

322

So those are definitely things

that I've been, uh, focusing on.

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I primarily have been sticking with

the chia seeds and the black beans,

324

and then, you know, avocados, for

example, um, some chickpeas as well.

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And then I eat just.

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A bunch of different fruit, uh, fruits

and vegetables that maybe they're not

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super high in fiber, but they tend to

have at least a little bit, um, Yeah.

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I like every fruit and vegetable

that I can possibly pretty

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much find at a grocery store.

330

Uh, so they all kind of make

their way onto the plate.

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But that is what I've been

doing to increase my fiber.

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Now, in terms of other things I've

been trying out for my gut that

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have seemed to have some benefit.

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Our bio K shots.

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So if you have never tried bio K.

336

Then you're just like me.

337

I literally tried bio K for the

first time, like a month ago.

338

And I was really very presently,

uh, pleasantly surprised by the.

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Effects of the bok shot.

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

341

Getting ahead of myself

here, the bio K shots.

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If you're unfamiliar with them, they're

literally like, I don't know, pretty

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much like a little yogurt container.

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Um, pretty much just a shot that you

shoot back or you can, you know, drink

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a quarter or a half of it if you want.

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But it's pretty much like a yogurt.

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They have vegan or

vegetarian option as well.

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And they come in different flavors.

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There are some that are

meant for cognition and.

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The plain one, whatever,

all these different kinds.

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I personally tried the cognition one.

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I liked it.

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I also tried the plain one.

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I'm not as flavorful, but it

doesn't have any sugar in it,

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which is kind of preferable for me.

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

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

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I'm not a huge fan of the sugar.

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Trying to cut that cut

down on that a little bit.

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Uh, especially in something

that I'm really trying to

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promote for just gut health.

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But I will say with both the plain Biocare

shot, as well as the cognitive bowel K

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shot, which had like a mango flavor to it.

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Both of them felt really great.

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Uh, after drinking them.

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Uh, my digestion was on

point for the entire day.

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Um, I felt good.

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My digestive system felt good.

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And I would say I felt effects from it.

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Even the following day after it.

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

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And it's something that I am

actually including into my.

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I would say monthly.

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Intake.

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So I'm not taking them every day, but

maybe once a week or once every two

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weeks I will get one of these bio K shots

and kind of just portion it off, like

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drink half of it or a quarter of it and

a, you can save them in your fridge.

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So that's one thing I've been

trying out, um, I've tried many

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different probiotics on the market.

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And there's only a few of them

that for me have personally felt

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like they really made a difference.

381

And this is one of them.

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Uh, if you're curious about the

other ones, um, I take a daily, the

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CIN biotic from ritual, which has

a pre-pro and post biotic in it.

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

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Uh, probiotic, which I think also

has pro and prebiotics in it.

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Uh, those two are.

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Ones that I actually felt

really did make a difference.

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And then there's a couple other ones on

the market that I've been wanting to try.

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And eventually I will.

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Um, the ones that I want to try are.

391

From just thrive and there's

a couple of probiotics from

392

them that I really want to try.

393

And then there's another,

um, there's another brand.

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I think it's called Omni.

395

It's a.

396

I could be wrong on that one, but

anyways, those are the ones I want to try.

397

You know, once again, just finding the

ones that work best for me currently,

398

I still take the symbiotic from ritual.

399

I really like that one.

400

So I've been sticking with

that and then the bio.

401

Okay.

402

Yeah.

403

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

because I did find some benefit from it.

404

Then on top of that as well, I've

also been working on including

405

some probiotics into my diet.

406

So.

407

I eat probiotics, um, naturally, like,

because they come from fermented foods

408

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

say a lot of fermented foods, but

409

I, you know, I definitely include

fermented foods into my diet weekly.

410

Uh, you know, these can

be sauerkraut kimchi.

411

Uh, yogurt.

412

Key for any of these things would

definitely fit in that category.

413

And there is a kimchi that

I've been eating called Cici

414

and it has seaweed in it.

415

It is.

416

It's top of the list for me.

417

Recently, I really,

really enjoy it as well.

418

Um, you get the seaweed in there,

which is going to have some iodine

419

with it, which we're typically low in.

420

So very important that we're

getting that in our diet as well.

421

But I have been increasing my intake of

probiotics a little bit through food.

422

And one of the things that I've recently

done here was I actually made yogurt.

423

And this is where I kind

of was debating the whole.

424

Um, you know, can yogurt be

raw, which it probably can be.

425

Um, but from all the recipes I

was seeing, it looked like you had

426

to heat up the milk to, I think

they were saying like 180 degrees.

427

Because it helps with the

consistency of the yogurt.

428

It makes it more creamy as opposed to

like kind of coagulated and then as well.

429

Uh, of course they say like you

kill off any bacteria, which could,

430

you know, compete with the good

bacteria, like in the yogurt.

431

I don't know.

432

There's a whole.

433

A whole thing on it.

434

I just went ahead and

heated it up to 180 degrees.

435

I only left it there for a little bit.

436

And then you just literally pour

that milk a little bit of it into

437

an old, a yogurt container where

you've kind of like already gotten

438

all the yogurt out of it, but there's

just a little bit left on the edges.

439

And you pour a little bit of that

warmed up milk in there, shake it up.

440

And then you pour all of the milk

together into, uh, pretty much just

441

like a warm Crock-Pot like about

110 degrees and then cap it, let

442

it sit for like eight to 24 hours.

443

And.

444

Boom, take it out, throw it into

a frigerator and you have yogurt.

445

So super simple, really tasty.

446

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

in which I've really been increasing.

447

My probiotic intake through food is by the

homemade yogurt, which is really tasty.

448

And I highly recommend you

go find one of these yogurt.

449

Uh, recipes and try it out for yourself.

450

It's super good.

451

So those are the things that

I've been doing for my gut health

452

that I've really been finding

some benefit with here recently.

453

And, you know, I really always kind

of come back to this idea that I

454

just need reminding of the basics.

455

Like I'm always out there trying

these new things and seeing what works

456

best and all this, but really there

are some basic fundamentals that I

457

have to remind myself of every single

time, because they're so powerful.

458

And those things are first off.

459

To avoid fried foods.

460

Um, fried foods are probably one of the

easiest ways to really wreck your gut.

461

It's possible probably from the type of

oil that's being used is probably also

462

from the fact that the oil hasn't been

changed and therefore it's, you know,

463

just going rancid in this deep fryer.

464

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

which is not a very super stable fat, and

465

they're heating it up super high and then

just letting it sit in there and it just

466

kind of becoming more and more rancid.

467

As time goes on.

468

So it's just really not a good

thing for your gut microbiome.

469

And I mean, every time I have.

470

Some fried food, especially if it's from.

471

Yeah, like not a very good place.

472

And you know, that oil

is not being changed.

473

Um, you can pretty much guarantee that I'm

going to have like some stomach issues.

474

So avoiding fried foods is

always top of the list for me.

475

Um, if I.

476

You know, want to prioritize

my gut health here.

477

Of course I'm not perfect.

478

I do eat fried foods every now and again.

479

Um, but I definitely men minimize

them and it's definitely the treat.

480

Then number two is going to be alcohol.

481

Um, alcohol in general, like maybe

a drink, just one glass of wine.

482

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

483

Uh, actually typically just one

glass of wine is totally fine.

484

I usually never have an issue with that,

but if I have like two or three glasses

485

of wine or beer or whatever, it might be.

486

I'll typically have some issues

with my gut based off of that.

487

And you know, people say that.

488

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

the bacteria in your gut and that's one of

489

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

490

Um, at least in terms of your gut health.

491

So alcohol it's one of the

things I definitely minimize.

492

I do not drink it very often when

I do it's in a public setting.

493

And it's usually limited

to a couple drinks.

494

Then number three is going to

be the heavily processed foods,

495

such as candy Oreos chips.

496

Any of that.

497

You know, stuff that

comes in a bag or a box.

498

You know, it's highly

sugared most of the time.

499

Those are the foods you also really,

really want to watch out for.

500

Um, I really don't ever consume.

501

Like candy.

502

I would say every now and again, I do.

503

It's pretty rare that I do, but.

504

If I consume it, it's.

505

Once again, almost like a guaranteed.

506

Thing that is going to really wreck

my gut and I will pay for it later.

507

Um, so that's something

I also watch out for.

508

And honestly, it's those things altogether

that I have to remind myself of.

509

All the time.

510

I look, cover these things

first and then work your way up.

511

Right?

512

Like donate these things and

focus on some whole foods.

513

And then like, that's already going

to set you off on a good tone.

514

And then if you can increase your fiber

and, you know, take these bio K shots

515

or take your daily symbiotic or whatever

it might be, that's going to also just

516

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

517

Like that's really going

to start optimizing my gut.

518

So that's what I'm going for.

519

I'm trying to optimize my gut here.

520

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

521

Hippocrates said that all

disease begins in the gut.

522

I believe that's very true.

523

So making sure our gut health is dialed

in is really, really important here.

524

And on top of that, I also just

wanted to mention that if you

525

also deal with some digestive

issues, whether it's constipation.

526

Uh, well, actually, especially

if it's constipation.

527

Make sure that you're exercising

and drinking adequate water.

528

That's going to really

help to keep you regular.

529

Um, I'm typically a very regular person.

530

Once again, getting into

that personal information.

531

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

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

532

that exercise and water do wonders for me.

533

And I know it sounds so simple, but

get up in the morning and go for a run.

534

And drink some water.

535

And see what happens.

536

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

537

Uh, maybe throw it a little bit of

coffee or your Remati after that

538

run as well and see what happens.

539

It's a, it's almost a

guaranteed deal there.

540

Um, definitely going to help out.

541

It's it's always going to be

a benefit and also just moving

542

your body really helps to move.

543

Your organs and your digestive system and

just get everything functioning properly.

544

Um, I was even hearing someone

talk about the fact of how, when

545

you swing your arms, when you're

walking or when you are running.

546

Uh, it helps, helps to kind of like move

the digestive system or the stomach.

547

It was something along those lines and,

and it pretty much like activates it.

548

So.

549

Anyways, I don't know how

much truth is in that.

550

That was just hearsay.

551

Um, there are no I, or at least

I don't have any scientific

552

facts to back that one up.

553

But it makes sense.

554

And it seems to work for me as well.

555

And then last but not least just eat

whole, whole veggies, whole foods.

556

Um, yeah, you really want to

focus on eating clean and that

557

is going to help dial in the gut.

558

So.

559

Anyways, that is literally

what I've been doing to focus

560

on gut health here recently.

561

And once again, I'm trying

to optimize my gut health.

562

I want it to be super, super dialed

in and just doing really well.

563

Uh, it's obviously come such a

long ways from where I started,

564

but there's always room for

improvement and that's where I'm at.

565

I'm trying to really dial it

in, get in that last, like 5%.

566

But it's been going really well.

567

And these have been steps

that have really helped me.

568

So I highly recommend if you are

having any kind of digestive issues.

569

Uh, you just need to be more

regular or you want to improve

570

your stool consistency.

571

Increase your fiber.

572

Like that's a great place to start.

573

Chia seeds and beans are awesome,

but there's a ton of other foods

574

as well that can help you in terms

of increasing your fiber and find

575

the probiotic that works for you

because everyone's body is different.

576

So I would recommend trying a couple out

and see which ones work best for you.

577

Remember, you do have to

try these probiotics out

578

for a month or two or three.

579

You can't just take it for a couple

of weeks or even just one month.

580

And.

581

And expect to notice a massive difference.

582

Um, it typically happens over the

course of about two to three months.

583

So you do need to take these

probiotics for a longer period

584

of time to notice the effects.

585

But the ones that I have found

benefit with once again, symbiotic

586

from ritual seed as well.

587

There's this pretty solid.

588

The bio K is one that I'm trying

recently that I actually really like.

589

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

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

590

But those are definitely great ideas

for dialing in your gut health.

591

And then just avoid those bad

foods that we already know, which

592

are pretty much be avoiding.

593

And you'll be on your way to

having a really dialed in stomach.

594

So anyways, I hope this helped.

595

So so much for anyone out there dealing

with any of these gut health issues.

596

And I really personally wish I had this

kind of information when I was young.

597

So hopefully, uh, you're receiving the

benefit of this information in this work.

598

Uh, that I have.

599

Kind of experimenting on myself

for the last, I don't even know how

600

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

going to do it for today's episode.

601

If y'all enjoyed today's episode, please

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602

To make sure you do not

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603

Please leave a rating and review if

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604

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605

So that does benefit the show massively.

606

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607

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608

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609

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610

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611

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

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612

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613

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614

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615

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616

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617

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619

You try it once.

620

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

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621

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622

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623

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624

And yeah, it helps out the show.

625

So thank you all so much.

626

And honestly just thank

you for being here.

627

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

628

If you don't want to, you

can just tune in every week.

629

And listen to me, rant and ramble.

630

Uh, and that is enough for me.

631

I really appreciate it.

632

Um, so thank you all.

633

I really, truly, truly am grateful to

have all of you here tuning in every week.

634

And we're going to be bringing

you some awesome guests.

635

I have someone coming up that I'm

super excited about and we are going

636

to dive deep into some mushroom topics.

637

So super excited, please

stay tuned for that one.

638

You're going to love it.

639

Um, yeah, great guests.

640

So anyways, y'all I hope you have

a beautiful rest of your day.

641

Thank you all for tuning in

and, uh, let's get after it.

642

today.

643

Yeah, just enjoy, be present and.

644

Give some gratitude to some

people because that never hurts.

645

And it's probably going to

brighten your day as well.

646

Um, something I always try

to work on is giving a little

647

bit of gratitude out there.

648

Um, we all know that the world

could definitely use more of it.

649

So let's go ahead and do that.

650

Let's be, um, to be a positive

force out there for everybody and.

651

yeah.

652

Thank you all so much.

653

Let's have a good one.

654

Do everything with good

intentions, connect your

655

elements, you know, the motto.

656

All right.

657

Peace.

658

Y'all.