MMB – Do you have leaky gut?
Good morning everyone,
I hope you all enjoyed the beautiful weekend! This is why we live in California right? LOL! Excellent effort by everyone who made it out to classes this past week! As I’ve been saying in class lately, every work out counts because the holidays are almost here! Let’s stay super committed to carving out time for our workouts and eating as clean as possible. Sugar addictions often rise after Halloween, so let’s focus on eating our greens, salads, vegetable soups, probiotic rich foods, increasing our water intake, and avoiding processed foods and refined carbohydrates! Let’s walk into the holidays feeling great instead of bloated, fatigued, depressed, and worn down. Amen?!
Reminders for the week:
- Trader Joe’s Nutrition Class 101 – If you are interested in attending a nutrition class with me where we meet at Trader Joe’s and discuss what healthy snacks and meals look like, please let me know. We’ll discuss how to read nutrition labels, how to shop the peripheral of the store, and what combinations of protein, carbs, and fat we should be eating. Class is taught on Monday nights at 7pm. $25 for class. 4 – 6 people.
- Thanksgiving Day Boot Camp is on Thursday, November 24th at 7am! You won’t want to miss this special Thanksgiving Day Boot Camp! Come get your calorie burn going so you can enjoy your turkey dinner later! This is a great opportunity to bring family and friends!
- Next Running Boot Camp is on Sunday, November 20th at 7am. See Jen if you are interested in signing up. And yes, it’s four days before Thanksgiving so we can get an extra work out in!
Thought for the week: Do you have leaky gut?
There are millions of Americans walking around right now with leaky gut and aren’t even aware they have it. The American Standard Diet is filled with foods that cause inflammation such as dairy and gluten, and it’s wreaking havoc on our health and well being. I’ve attached an article written by Dr. Josh Axe and it discusses the symptoms and causes of leaky gut, as well as how to heal your GI track. I think you’ll be astonished once you read the list of symptoms because you may have one or more of these symptoms and have been scratching your head trying to figure out why?
The bottom line is that the foods we eat today are drastically different from the foods our grandparents ate a few decades ago. They are laden with pesticides, herbicides, are genetically engineered, highly processed, lab made, and are void in the level of nutrients we use to ingest.
With some education and awareness, you can be an informed shopper and home cook who can prepare and make foods that will nourish your family and fight disease! Please take a few minutes and read through the following article. It’s very well laid out and easy to read with excellent visual aids. Share the love with a friend or family member who could benefit from this information!
See you in class soon!
It’s More Than a Gut Feeling: Your Gut Health Determines Your Overall Health in Everything … from How Well-Nourished You Are to How Well Your Immune System Works.
Every day, it’s making people sick. New research says it may affect more than 80 percent of people.
And most shocking of all, millions of people could have it and not even know.
What is “it”? It is a condition known as Leaky Gut Syndrome.
And while it’s true that most people — and even many Doctors — haven’t heard of the issue, one thing is clear: Almost all of us are familiar with the symptoms.†
The long list of symptoms might be overwhelming. But there is good news: If you’re struggling with these issues right now, you don’t have to much longer.
In this article, I’ll show you how to fight back against leaky gut and break through the health challenges you’ve been struggling with — once and for all.†
But before I do that, let’s take a look at what Leaky Gut is and where symptoms come from in the first place.
What Is Leaky Gut Syndrome?
You wouldn’t knowingly puncture the lining of your GI tract, aggravate your lungs, and irritate your skin, right?
Of course not.
But the fact is, the foods you eat every day could be doing this to your gut.†
And that’s what Leaky Gut is: An aggravated digestive tract that begins to “leak” particles, bacteria and other substances into the bloodstream.
If you imagine the lining of your digestive tract as a net with extremely small holes, then you know that “net” can only allow certain items pass through. The mesh blocks larger things, while allowing smaller items to pass right through.
Your gut lining works in a very similar way. It has a barrier that keeps bigger particles out, while still allowing nutrients and other minerals through.
At least — that is the way a healthy gut is supposed to work.
But if your digestive tract gets damaged, that can lead to bigger holes in your gut’s “net.”
After that, foodstuffs, bacteria and other invaders that normally wouldn’t pass through does.
What gets through that shouldn’t?
Proteins like gluten, bad bacteria and undigested foods particles all “leak” through once a gut is inflamed. Once leaked, these toxic items can get into your bloodstream causing an immune reaction.†
What Foods Cause Leaky Gut?
Here are the biggest (and baddest) foods that cause a leaky gut by creating intestinal inflammation and candida:
- Gluten – Gluten is the most notorious offender of Leaky Gut. And for good reason. Gluten is the sticky protein found in most grain products including wheat and is difficult to digest unless it’s been brought through a sourdough or sprouting process. On the leaky gut diet, you will want to avoid all foods that contain gluten and wheat products.
- Conventional dairy – The protein in most conventional cow’s milk and dairy is called A1 casein. This protein can trigger a similar reaction as gluten and, therefore, should be avoided. In fact, A1 casein may be 26x more inflammatory than gluten!
- Sugar – We all know sugar isn’t the healthiest food. But what many don’t know is the too much sugar can damage the intestinal wall creating a leaky gut. This happens because sugar feeds yeast and bad bacteria. If you are going to use a sweetener, go with raw local honey. But even that should be consumed in moderation at one tablespoon daily.
- GMO foods – Genetically modified organisms contain herbicides and pesticides that damage the gut lining. Studies out of the Journal of Environmental Sciences have found GMO foods destroy the probiotics in your gut and cause organ inflammation.
The inflammation these foods create brings negative responses, including inflammation, fatigue and food allergies.†
And it only gets worse with time. As more and more things irritate and pass through your leaky gut, it can even lead to other much more problematic health challenges.
Here’s how this cycle can quickly spread throughout the body.
It’s clear: leaky gut is a serious issue and risk. But it’s also one of the few risks you can end, starting today.
As the father of modern medicine, Hippocrates, says, “all disease begins in the gut.”
Well, I’d add that all nourishment begins in the gut as well.
The 4-Step Plan to Address Leaky Gut
The good news is there’s a solution to successfully addressing leaky gut — one that goes against conventional wisdom but provides breakthrough results.
It only involves four steps and can radically revolutionize your health. I know because I’ve used this 4-step plan with thousands of patients in my Nashville clinic through to help them lose 10, 20, even 50 pounds, end thyroid and adrenal issues, and take their energy to new heights.
The process includes:
Step 1: REMOVING foods and factors that damage the gut
In every case of Leaky Gut, diet is a huge factor.
And one of the most powerful things you can do is removing any hard-to-digest foods, trigger-foods and any toxins from your diet.
These are the foods that cause Leaky Gut like gluten, grains and conventional dairy.
Step 2: REPLACING with nourishing foods
If you suffer from leaky gut syndrome, you’re overdue to consider adopting a leaky gut diet. Here are the five foods and supplements to nourish your leaky gut.†
#1 Bone broth
Bone broth is the No. 1 thing you can consume to address leaky gut syndrome.Chicken soup isn’t just good for the soul: There’s a reason that it’s prescribed by doctors and mothers alike when you’re feeling under the weather. All bone broths — beef, chicken, fish, lamb and more — are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly can be boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.
#2 Cooked Vegetables
We all know vegetables are healthy. But when it comes to eating foods that are great for your gut, COOKED vegetables are key. I recommend you eat lots of non-starchy vegetables that are cooked or steamed.
The cooking process makes them easy to digest, which is critical for gut health and overall balance. One of my favorite things to do is actually add vegetables to bone broth. Not only does this give the vegetables a rich, meaty flavor, but it also cooks them to perfection while retaining all the nutrients in the broth.
#3 Fermented vegetables
The consumption of fermented has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogenic factors, such as salmonella and E.coli. Indeed, to get that healthy dose of bacteria, it’s essential to consume top probiotic foods.Fermented foods lead to an increase of antibodies and a stronger immune system; plus, they regulate the appetite and reduce sugar and refined carb cravings. In fact, fermented vegetables can help address candida gut. How? Because it contains organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and kvass are excellent sources.
#4 Coconut Products
Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and nonfat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told.
In other parts of the world, fat has always been welcome at the table. In the U.S.? We’re only now realizing the truth: Not all fats are created equally. Our bodies need fat — more specifically, they need healthy fats. Consuming healthy fats in moderation like egg yolks, salmon, avocados, ghee and coconut oil are easy on the gut.
#5 Organic Meats
Protein plays a key role in gut health. If you get your protein from factory farmed meats, you could actually feed candida, while foods high in healthy fats and protein protect against candida (source). That’s why it’s so important to consume only organic, free-range meat.
Step 3: REPLENISHING with specific supplements
There are many supplements that support your digestive health, but I believe the most beneficial leaky gut supplements are digestive enzymes, l-glutamine and licorice root — along with aloe vera juice, quercetin and NAG (N-acetyl glucosamine).
- #1 Digestive enzymes (one or two capsules at the beginning of each meal) ensure your foods are fully digested. This decreases the chance that partially digested foods particles and proteins will damage your gut wall and lead to intestinal permeability.
- #2 L-glutamine is critical for any program designed to address leaky gut. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine benefits include acting as a protector: coating your cell walls and acting as a repellent to irritants. Take 2–5 grams twice daily.
- #3 Bone Broth Protein. Bone broth benefits so many different aspects of our health, and you can add treating gut issues to the list. In fact it’s one of the best food sources to support healthy levels of candida, inflammation and food allergies due to its rich collagen, proline and glutamine.
Step 4: REBALANCING with probiotics
Probiotics are the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. I see people all the time only follow part of the protocol in addressing their leaky gut syndrome by removing the damaging irritants.† But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay.
So load up on BOTH probiotic-rich foods and take AT LEAST 50 billion units of probiotics daily from a high-quality brand.†
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