On today’s episode we’re talking about how to fix bad digestion and poor gut health so you can Live Lean faster.
Welcome everyone to Live Lean TV, I am your host Brad Gouthro, the #1 expert teaching you how to Live Lean.
We need to talk about what’s going on in your gut, because bad digestion and poor gut health can be a big problem. It can increase the risk of disease, malnutrition, and slow your metabolism, thus disrupting your progress towards Living Lean.
Make sure to share this blog with your friends cause a lot of people have messed up guts and brutal digestion!
So lets jump right into it.
There’s healthy bacteria and there’s inflammatory bacteria in the gut called microflora. The amount of healthy gut bacteria plays a huge role in absorbing healthy nutrients, can indicate how much fat we store, how we balance blood sugar, and how we balance hunger hormones.
When your gut contains more signs of bad inflammatory bacteria: you’ll often get sick more, you’ll experience slower recovery from workouts, constipation, digestion problems, and you may even gain fat easier and have more difficulty adding muscle, and have trouble focusing.
So to improve poor gut health, you need to consume healthy fermented probiotic foods that increase the healthy bacteria and decrease the inflammatory bacteria. Foods high in probiotics include sauerkraut, korean kim chi, kombucha tea, and pickled vegetables.
In addition to these foods high in probiotics, the majority of your calories should be coming from whole foods high in protein, fat, and fiber as gut bacteria can thrive on fiber. Consuming lots of antioxidant rich vegetables and fruits can also help reduce inflammation.
And here’s an important one. Avoid non-essential medications and antibiotics such as ibuprofen and other anti inflammatories as they can kill off your healthy gut bacteria.
It’s also very important to limit consuming foods your digestive system doesn’t handle well.
It’s up to you to find these foods and test them by removing them from your diet one by one for a set period of time. Then take note of how you feel. You can also get a IGE blood test to test for intolerances.
The most common food allergens tend to be: eggs, gluten, lactose, nuts, peanuts, shellfish, soy, and wheat.
It’s not a good thing when undigested food leaves your stomach and hits your intestines because A) your body probably isn’t getting the nutrients from the food and B) your digestive system will take a beating.
The reason for this is either you’re not chewing your food (guilty) or your stomach is low in acid.
If you’re like me, you need to chew your food more. Not only does this make it easier to digest the food, it’ll also make you feel more satiated so you don’t eat as much. Chew up to 40 times every bite. I dare you.
Also, if your stomach is low in acid, you can always supplement with a good digestive enzyme.
Elevated stress raises cortisol which can lead to bloating and a leaky gut. Lower your stress by working out, getting adequate sleep, and of course breath deeply and relax.
Besides taking a probiotic and enzymes, consider glutamine as it’s a primary building block of the intestinal wall, as well as fish oil and zinc as they can help fight inflammation.
And one last point about pre-workout digestion.
It’s important to leave enough time between your pre-workout meal and your workout for proper digestion.
Training on a full stomach is not recommended as digestion will slow in your gut while working out as the blood instead is being transported to your working muscles. This potentially causes cramping and other digestion issues.
A meal 2-3 hours before your workout is sufficient. And try to avoid foods high in fat as digestion takes longer, and foods high in sugar and fructose to avoid sugar crashes and slowing the body’s ability to use fat as fuel during the workout.
And there you have it Live Lean Nation.
I hope you enjoyed episode as much I as I loved sharing it with you. If you did like it, be sure to click that like button below, and leave a comment to let me know what you learned the most from this episode. And share it with your friends by posting it on Facebook, Twitter, and tag me in a photo on Instagram showing where you watch Live Lean TV. And email this to a friend who needs help with improving their digestion. Head to LiveLeanTV.com and share the shownotes and video.
Thanks again guys for joining me, I love filming these episodes for you, you are amazing for supporting our Live Lean Transformation 100,000 mission. Because of you watching and sharing our message online and telling your friends, Jessica and I are going to continue to bring you awesome new inspiring episodes to help you Live Lean with us. It’s because of you we’ve almost reached 100,000 fans, because other people are hearing about the results that you guys are getting. So keep taking action, keep getting results, and keep spreading our mission. And of course, keep Living Lean.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.