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Gut health, weight loss and hormonal balance part 2

Basic Gut Health Protocol

  • Reduce Inflammation-causing agents / toxins
  • Balance the good bacteria in the gut
  • Increase Digestive “Fire”

FIRST STEP: REDUCE INFLAMMATION

  1. Reduce wheat, dairy, soy, corn, refined sugar. Also, conventionally grown meat.
  2. Reduce inflammatory substances: alcohol, antibiotics, birth control pills, synthetic drugs. These damage the gut flora, leading to a weakened gut lining and leaky gut.
  3. Drink Bone Broth: Heals and seals the gut, helps to fix leaky gut. Check out these instructions of making your own bone broth. It isn’t difficult.
  4. Increase Gelatin or collagen: helps to heal the gut lining and improve the muscus layer. Adding collagen (as a powder) to your smoothie is easy. Check out this recipe.
  5. Introduce L-Glutamine: Heals the gut lining. Feeds the lining in the gut. FYI – Can be over stimulating to brain cells.
  6. Consume Turmeric: reduces inflammation, though needs fact and black pepper to be fully absorbed. Such as coconut oil.
  7. Introduce zinc carnosine and quercetin supplements (amino acid and antioxidant that helps to produce organs). Zinc carosine helps to heal cells.

SECOND STEP: BALANCE THE GOOD BACTERIA

  1. Eat fermented foods: improve the health of the gut flora. Note, if you are sensitive to histamines (allergies) then skip this step as fermented foods generally have a lot of histamines causes allergy type reactions.
  2. Take probiotic capsules: 10 to 50 billion CFUs per day taken with food. Start smaller, with 10 billion CFUs a day to avoid bloating, skin rashes, gas, other common side affects.
  3. Take digestive enzymes: easiest and most beneficial step to start. Juice Plus has digestive enzymes in them already. Take before.
  4. Chew food thoroughly: chewing starts digestive enzymes. Plus it will slow you down enough to eat less, meaning that you body has the time to tell you that you are no longer hungry, hormonal signals.
  5. Add fiber to their diet. 35 – 45 grams each day. Again, start slowing to avoid constipation, gas and bloating. 12 – 24 hours is the correct transit time. 😉
  6. Consume resistant starch (pre-biotic): selectively stimulates the good bacteria. Lentils, chick peas, potatoes that have been cooked and cooled. Like from the crock pot.

THRID STEP: Light Digestive Fires (stomach acid)

  • Reflux, burping, etc are signs that you need to change up the digestive “fires” or change the stomach acids
  • Lemon Juice: hottish water
  • Apple Cider Vinegar (15-30 before meals, or after meals to fix reflux) . Liquid apple cider vinegar can be harmful for the teeth. Pill supplementation is available and beneficial.
  • Digestive Bitters: Increases the digestive “juices”
    • Dandelion
    • Fennel
    • Ginger
    • Beet Root (good for cardio vascular
    • Goldenseal root
    • Milk Thistle (healthy for the liver as well)
    • Peppermint
    • Wormwood
    • Yellow Dock
  • HCL or hydrochloric acid
    • More advanced step and is recommended that you work with a functional medicine practitioner.
    • Read more here
    • DO NOT take with any anti-inflammatory medicines. Greatly increases the risk of bleeding or ulcer.

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Strong is: Hop scotching through the crap show of life to ROCK OUT your 4k swim

❤️👊🏻💥 Life can be so hard somethings.

We have sons that struggle with mental health ... suicide thoughts and emotional pain is not as uncommon as we’d like to think. Seriously, being a mom is sooo tough. 💔Sometimes your heart seems to get pulled out your nose. 💔Relationships are tough. 🦠Managing our own crazy can be tough. Working on personal growth can really leave you feeling naked and ultra vulnerable.

🏊‍♀️So getting your tail to the pool or where ever can be a big effort. Especially as moms and bread winners, role models and the like ... we have to put the game faces on. Play like we are ok.

So for those of you who aren’t quite ok. ❤️❤️ Or just not ok ... hang in there. Try and reach out. Find someone you can say stuff to.

Today I was talking w someone who’s just starting out in tri. We know each other decently. She’s a real / honest / no drama kinda of girl. She said ... “swimming is your safe place, just don’t think of any of the bs”. And it really hit home. Swimming is my safe place. I’m not super fast. I’m have severe swim anxiety. But I’ve conquered all that. I’ve heal a nice portion of my soul in the pool and open water.

I’m doing this crazy challenge of 100x100s Jan 1. Which is kinda silly as I have a needy shoulder. Hahahaha. And right now I swim about 6 times a month. I haven’t same more than 2000 in a hot min. Like since IMTX18. Hahahaha. Omg. However. I do a lot of strength work and yoga/swim stuff.

🐠🦈AND I ROCKED THE HELL OUT IF THIS SWIM. 🐳🐡

👊🏻💥AND ROCKED THE HELL OUT OF LIFE for 1:25:34.

And that just helped me bounce back to feeling so much stronger and capable. I showed myself that ... yep. I’m stronger than what I was feeling.

So ladies. When you are feeling low. Defeated. Drowning w life or whatever. Keep your head up. Reach out. And show up. Get your mind right. Just for that workout or even 5 minutes. Whatever. Do the best you can, w putting all things to the side.

Oh. And I did some SUPERWOMAN Breathing!!! 5 minutes and BOOM!!! 💥🏋️‍♂️💥🏋️‍♂️💃

TRAINING NOTES:

  • 8 x 500, RI 0:30 (no swim tools or aids)
  • Pacing work. I worked to keep my mind with "calm and strong", working to have a nice solid pull each stroke.
  • I began to practice nutrition. Each 500 I would stop for 30 seconds for a drink. First couple of 500s I used 20oz of water with Liquid IV, 500mg Na, 400 Mg Potassium. The 2nd half of the swim I used my bike blend of Infinite. I didn't like this as much and burbed it up a bit. I will go with Liquid IV next time for the duration and perhaps Glukos Gels for calories.
  • My right shoulder and pinkie finger was numb/achy for the 3rd 500. But I worked on form and that went away.
  • My nose was INCREDIBLY snotting after. My ears were blocked for a number of hours, probably due to the sneezing and what not. I will need to address this for longer swims in that pool. Finding a salt water pool would be a real good idea.
  • Shoulders were not sore at all the next day. I do a couple of different swim specific strength training workouts. 4 times a week optimally. 2-3 is required. Neck was a bit sore the next day. Though I would imagine that is because the 4k was done only breathing to the left. I was not able to get to every 3 due to heart rate not being chill enough.

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