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180. Mastering Gut Health: My Personal Transformation and Tips
Episode 18012th June 2024 • Elemental Evan • Evan Roberts
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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.


Transcripts

Speaker:

on, everyone.

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:

Welcome to the elemental

Eben podcast as always.

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:

This is your host, Evan Roberts.

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On this show, I break down.

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:

Hell topics from a simplified and

holistic perspective so that you can

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:

walk away from these episodes with some

tools in your belt to actually take

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.

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

literally just going to break down what

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I've been doing to improve the health

of my gut, because for any of you new

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listeners that are not familiar with

myself and my kind of health journey, I

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guess you could say is that I've dealt

with a lot of gastrointestinal issues.

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So basically just stomach

issues growing up as a kid.

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And really what that meant

for me was that I was.

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I guess, you know, the doctors

diagnosed me or, you know, said I

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was, uh, lactose-intolerant um, I had

IBS irritable bowel syndrome as well.

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Um, I had.

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Tapeworm for who knows how long as well.

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Uh, and pretty.

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Much, they gave me some pills for

the tape worm to get rid of it.

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And, um, aside from that, And

they told me to avoid dairy and.

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Pretty much like good luck, which.

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Which, you know, They were doing

the best that they could with

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the knowledge that they had.

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I really do believe that they

were just doing their job, but.

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But unfortunately it.

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Left me with very.

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Few tools to apply to my life

and, uh, really take health into.

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To my own hands and, and

actually make some changes.

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It wasn't until.

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I got a little bit older.

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That I actually.

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I met.

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My favorite Spanish.

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Teacher ever in high school.

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Cool.

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And he actually showed me, uh, all.

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All of these holistic.

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Health films and books.

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And.

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Um, really, he.

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The one who kind of initiate.

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this health.

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Uh, journey for me, which is really cool.

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So shout out Mr.

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Mr.

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Maya and yeah, I know.

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It's super random, but that is

how I got onto this journey.

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And I can literally remember.

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The very first couple of weeks that

I went completely two weeks without.

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Any flare-ups.

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Uh, in my, uh, In my gut.

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You know, I didn't have any

kind of stomach pain or some.

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Aches or cramps or anything like that.

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I just had.

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A normal digestive system,

which was really amazing.

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So anyways, that's what led me down

the path of trying to heal my gut.

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And so if we, uh, you know, kind

of look at how I was, which was.

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Going to the restroom all the time.

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Um, in terms of like, literally, I

mean, not all the time, but going

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very frequently and as well, I

would go at hours that you wouldn't

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typically go to the restroom,

like two o'clock in the morning.

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I would literally be woken up

from the middle of the night.

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Uh, with pretty much what felt

like burning, like a burning

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sensation in my intestines and

this really intense cramping.

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Um, I'd have to run to the restroom

and I would pretty much deal with

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these cramps for 25, 30 minutes,

and then make my way back to bed

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and try my best to go back to bed.

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Not a really fun thing to do.

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I would avoid eating on longer car

drives anything over 25 to 30 minutes.

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I just because I didn't know

what was going to happen.

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So that was literally me growing up.

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And if we fast forward to now, I

literally almost never have these issues.

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It's very rare.

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And if I do, I always can pretty much

trace it back to, uh, the bad lifestyle

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practices, bad eating habits that I've

been doing in the weeks previous to it.

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Uh, or even days previous to it.

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So I'm really pretty dialed in on

it now, but nonetheless, I'm still

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focused on trying to just get my

gut to an optimal, optimal level.

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And one of the big focuses for

me recently has actually been my

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stool consistency, which yeah,

just for everyone on this episode.

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Get a little bit, uh, you know,

into the personal details here.

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So I apologize, but Hey, this is a.

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This is the truth.

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And I mean, when we talk about gut

health, it's absolutely a portion of it.

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So in terms of stool consistency, we

typically want to focus on having that

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smooth sausage, like log basically.

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Um, I know personal information here, but.

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Uh, that is pretty much the goal.

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Um, if you are on the, you know,

very little, uh, coming out and,

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you know, kind of these hard clumps.

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You're typically constipated and on

the other end, when you're super runny.

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Uh, that means that you probably have

some gastrointestinal issues like myself.

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So I have been focusing on trying to

improve my stool consistency, and really

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just my gut health, which is also a very

tangible sensation when my gut feels good.

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I feel good as a whole, I feel a better

mental clarity, but as well, I just feel.

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Literally in my digestive system.

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Good.

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Like I don't have any cramps

or anything like that.

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So.

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What I've been focusing

on to improve my stool.

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Consistency has mainly

been my fiber intake.

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So for those of you who are not familiar

with fiber, fiber does not come from meat

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comes from pretty much everything else.

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Like fruit, vegetables.

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Um, seeds, nuts, things like that.

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So that is where we get our fiber from.

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And in general, here in the us and most,

uh, You know, Western world countries.

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Uh, we tend to not get enough.

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Fiber in our diets.

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So for example, here in the U S the

average, I think it was male, but it

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might just be male or female here in

the U S only receives about 15 grams

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of fiber per day, which if you're

unfamiliar with how much we should even

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be getting in the first place, well,

it's pretty much generally recommended

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that we should shoot for at least

like 30 grams of fiber, more or less.

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

that is kind of where we should shoot to.

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

want to try to at least get 30 grams.

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But you could definitely

get more than that.

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And actually getting more than

just 30 grams is likely going

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to be very beneficial for you.

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Uh, if we look at certain

tribes like the Hadza tribe.

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Um, they get a lot of.

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I guess I'd say like recognition,

but basically they're just kind

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of studied and they're really

talked about in the health world.

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Um, they have a very, you know,

hunter gatherer style diet.

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So we tend to look at it as

kind of a more primal diet and

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then base things off of that.

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Uh, like our health, for example.

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And so when it comes to the Hadza in

their diet, they typically get about

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100 to 150 grams of fiber per day.

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Which is pretty wild.

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I mean, especially for looking

at the average American

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getting like 15 grams of fiber.

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It's a really, really

big difference there.

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

shooting to get even 30 grams of fiber

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a day, which is definitely better than

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

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And I know that for myself,

it definitely is pretty low.

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Um, so I've been shooting to get

anywhere from 30 being the absolute

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minimum amount of fiber that I get,

and then going upwards into hopefully

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like the 50 grams of fiber range.

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Um, anything above that is awesome.

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And I'm super happy to get above it.

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If I could get to like 75, for example.

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Uh, it could be a little difficult

depending on what your diet is like.

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

fibrous foods, so there is, you know,

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It can be a little difficult, but there

are some simple hacks that you can do

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to really increase your fiber intake.

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And it's not going to be

a hassle for you to do it.

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In fact, it's rather enjoyable,

at least for myself, it is.

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And I'm going to cover some of those

foods that I've been including in my

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diet that have really been helping with

my, uh, with increasing my fiber intake.

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But I will just first off, start off

by saying this, that by increasing my

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fiber, I have seen a very noticeable

change in my stool consistency,

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which is really awesome as well.

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Um, my digestive system feels good.

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Um, you know, Eating clean and

all that definitely plays a role,

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but I will say holding all things

consistent just by increasing my

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fiber, I have noticed a difference.

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So a lot of people also think of

fiber in terms of constipation, like.

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Increasing your fiber to alleviate

constipation, which it definitely can

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do that, but it also helps with, uh,

the other end of that spectrum, which

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is if you have very loose stool, it

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

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Let's say so anyways, that is what

I've been focusing on and the ways

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in which I've been really increasing

my fiber has mainly been actually

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through chia seeds, which is.

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Kind of weird.

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Um, I never thought of chia seeds

is being, uh, the answer to my

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fiber, but actually that is the

case they're very high in fiber.

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Um, I just had no idea that

they had so much fiber in them.

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So she has seeds have about, uh,

I believe it was 10 grams of fiber

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per two and a half tablespoons.

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Um, it's a pretty good

amount of chia seeds, right?

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Like two and a half tablespoons doesn't

sound like a lot, but if you've ever

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had chia seeds, you know, that they

kind of get this gelatinous, like.

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Coding around them.

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Um, and so two and a half.

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Tablespoons.

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And I'm pretty sure that that's chia

seeds before they've been soaked in

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

pretty good amount of chia seeds.

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So 10 grams of fiber for two and a half.

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Tablespoons.

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It's definitely doable.

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It's what I've been pretty much doing

is, is somewhere around two to two

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and a half tablespoons of chia seeds.

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And that way I'm getting in a

nice 10 grams of fiber, right

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there, kind of sets me off.

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Uh, for the rest of my day.

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And if I can get any extra

in from chia seeds, I will.

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Um, but that's usually

a good start for me.

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And the way I've been consuming,

my chia seeds is typically through

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a like overnight oats, which

I'm pretty easy on the oats.

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

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Um, just a little bit sometimes, maybe

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

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

of chia seeds, a little bit of oats.

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Um, and then I'll also do some yogurt

and, uh, maybe even some milk in there.

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And that has pretty much.

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Been my concoction.

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I'll also throw in some blueberries, some

strawberries, goji, berries, cinnamon.

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You can really kind of deck it out.

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However you want.

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Um, there's tons of recipes online.

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So just find the one

that works best for you.

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Me personally, when I'm dealing

with dairy, I tend to go with

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an, a two protein type of dairy.

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Um, so this is typically from

something like a Jersey cow.

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Uh, which is not the common type of

milk that we have on our shelves.

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So you do have to find a milk

that says Um, I find that

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this is best for me because.

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Being that I have dealt

with lactose intolerance.

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Um, you know, it can still be a touchy

food for me and a, to definitely

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seems to be of benefit as well as

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

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That raw milk is pretty wildly expensive.

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So.

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If you are on a budget, raw milk

is probably not going to be your

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best budget friendly, um, option.

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If you're able to go for

a, grassfed a two milk.

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That's definitely still a good option.

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Although still pretty pricey, honestly.

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Um, I've been using a brand

called Alexander's and it's

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a delicious, delicious milk.

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

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so it checks off at least two

of my boxes and, um, it doesn't

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completely break the bank.

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But that is the option I've been going.

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If I have the ability, I will

get a, uh, grassfed a two.

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Raw milk and put it in there.

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Um, and that is for both milk

and with the, uh, the yogurt, um,

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yogurt actually, sorry, I don't

typically use a raw yogurt actually.

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I don't know if you can get a raw

yogurt and we're going to get into that.

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

not sure if you can have a raw yogurt.

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Um, but anyways, Moving forward.

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So I do an overnight oats and that

is one easy way of getting in that 10

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grams of fiber, first thing, um, you

know, just kind of starting my day off.

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Right.

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I usually will pair that up

with some protein outside of

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the overnight oats as well.

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So I'm also getting.

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A solid amount of protein in, and

then just in general, I really have

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been trying to focus on getting some

veggies in throughout the day because

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veggies are a very good source of

fiber, especially certain ones that

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will have more fiber than others, but.

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As a general rule of thumb,

it's just a great idea to get

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as many veggies in as you can.

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You're going to get a lot of

micronutrients from them as

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well, and some prebiotic fiber.

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So, um, yeah.

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Great option.

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Eat your veggies right now.

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The other type of fiber, which I

think is a little bit more commonly

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known of is going to be beans.

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So beans are.

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Really fiber Dan dense.

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

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Per ounce would provide more, uh,

fiber, but it's much easier to eat.

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Uh, you know, a can of beans

than it is a can of chia seeds.

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So I think beans kind of

are a pretty easy answer.

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They also taste delicious, obviously.

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Um, so they're pretty easy option

in terms of getting fiber in.

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And just to kind of give you an idea

here, a cup of black beans that have been

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cooked, uh, is about 15 grams of fiber.

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So pretty easy way of getting 15 grams of

fiber in is to have a cup of cooked beans.

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Um, it's really pretty easy to do.

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I mean, you could do two cups of them

and bam, you have 30 grams of fiber.

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That's literally your daily

amount of fiber that you need.

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Um, and then if you're getting 10 grams

of fiber from your, uh, chia seeds

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from the overnight oats, then bam, like

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

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You're doing really great.

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And you know, anything beyond

that, it's going to be awesome.

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So those are the major

foods I've been focusing on.

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Mainly chia, seeds and beans.

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I will say this beans for me.

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While they do have a lot of fiber.

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I don't feel that they

actually have the same.

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Ability or, uh, okay.

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I'm wording that incorrectly beans.

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They just don't work the same for

me as chia seeds, do they help, but

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they're not as effective as chia seeds

are and I'm not sure why that is.

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It might be just something with me.

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Um, it could be the way

that I'm cooking the beans.

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There's a bunch of different things

that could be going into here.

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Um, they actually say that for

beans, you want to soak your

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beans and then pressure cook them.

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This is going to lower the levels of, I

believe it's lectins in there, which is.

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A very important thing to do.

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So I typically will go that method,

um, using, you know, soaking beans

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that have been pressure cooked, but

not going to lie every now and again.

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I get just normal beans that I have

no idea how they've been cooked.

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And so that could be playing a role.

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I don't know.

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

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This is the, this is the process.

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So anyways, she is seeds beans

and increasing my veggies.

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That has been really my biggest focus

and it's really been helping a lot.

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So if you are someone who deals with, um,

digestive issues, I would highly recommend

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trying out increasing your fiber.

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Or at least take a look at how much

fiber you're consuming each day.

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If you're under 30 grams of fiber.

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You're probably not eating enough fiber

and you definitely should pick that up.

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Um, one rule of thumb, drink a little

bit of additional water when you're

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increasing your fiber for the first time.

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Um, this can just help alleviate

some symptoms like bloating and

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a few other things that can occur

if you're not used to having that.

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The high amount of fiber in your diet.

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Now.

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I'm pretty sure.

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All of you are wondering, like

what other foods are high in fiber.

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So I'm just going to name a few

of them off here that you can go

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ahead and try out for yourself.

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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.

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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.

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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,

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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.

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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.

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Then you're just like me.

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I literally tried bio K for the

first time, like a month ago.

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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.

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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.

356

:

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

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

357

:

I'm not a huge fan of the sugar.

358

:

Trying to cut that cut

down on that a little bit.

359

:

Uh, especially in something

that I'm really trying to

360

:

promote for just gut health.

361

:

But I will say with both the plain Biocare

shot, as well as the cognitive bowel K

362

:

shot, which had like a mango flavor to it.

363

:

Both of them felt really great.

364

:

Uh, after drinking them.

365

:

Uh, my digestion was on

point for the entire day.

366

:

Um, I felt good.

367

:

My digestive system felt good.

368

:

And I would say I felt effects from it.

369

:

Even the following day after it.

370

:

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

371

:

And it's something that I am

actually including into my.

372

:

I would say monthly.

373

:

Intake.

374

:

So I'm not taking them every day, but

maybe once a week or once every two

375

:

weeks I will get one of these bio K shots

and kind of just portion it off, like

376

:

drink half of it or a quarter of it and

a, you can save them in your fridge.

377

:

So that's one thing I've been

trying out, um, I've tried many

378

:

different probiotics on the market.

379

:

And there's only a few of them

that for me have personally felt

380

:

like they really made a difference.

381

:

And this is one of them.

382

:

Uh, if you're curious about the

other ones, um, I take a daily, the

383

:

CIN biotic from ritual, which has

a pre-pro and post biotic in it.

384

:

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

385

:

Uh, probiotic, which I think also

has pro and prebiotics in it.

386

:

Uh, those two are.

387

:

Ones that I actually felt

really did make a difference.

388

:

And then there's a couple other ones on

the market that I've been wanting to try.

389

:

And eventually I will.

390

:

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.

394

:

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

go ahead and hit that subscribe button.

602

:

To make sure you do not

miss any of these episodes.

603

:

Please leave a rating and review if

you'd be so kind, it really does go

604

:

so far for me in terms of helping

to expand the reach of this show.

605

:

So that does benefit the show massively.

606

:

As well.

607

:

Uh, if you would like to support this

show monetarily in any way, please check

608

:

out the description or the show notes.

609

:

Um, there are a ton of excellent

links in there of companies that I

610

:

personally love and use on the daily.

611

:

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

going to get some kind of a discount

612

:

code such as with energy bits, you get

20% off their spirulina and chlorella,

613

:

which is my personal favorite as well.

614

:

We have Alitura naturals on there,

which is some of the highest

615

:

and cleanest quality skin care.

616

:

Out there and.

617

:

Honestly, it just feels amazing.

618

:

Smells amazing.

619

:

You try it once.

620

:

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

get a discount code with them as well.

621

:

So anyways, go ahead and.

622

:

check them out.

623

:

There's some really great, uh, people

that we partnered with in there.

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.

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