Is Fiber Ruining Your Gut Health? The Truth About Fiber Intake & Digestion

Summary

In this episode, the host discusses the potential downsides of increasing fiber intake for gut health, contrary to common recommendations. They differentiate between soluble and insoluble fiber, emphasizing the importance of a balanced intake and variety in sources. The conversation touches on high-fiber foods' impact, especially processed ones, and how they might exacerbate gut issues. The host also addresses FODMAPs' role in gut health and suggests that, in some cases, reducing fiber intake could alleviate constipation. The episode concludes with a call to action for health professionals to understand fiber's complex role in digestion and offers resources for further learning.

Takeaways

• 📚 Fiber intake recommendations should be tailored to individual needs, as a one-size-fits-all approach may not be beneficial for everyone.
• 🍽 It's important to consider the type of fiber and its source, with a mix of soluble and insoluble fiber being generally recommended.
• 🔍 The amount of fiber intake should be scaled relative to caloric intake, with a general guideline of about 14g of fiber per 1000 calories.
• 🚫 Be cautious of getting all fiber from one source, as this can lead to an imbalance and potential digestive issues.
• 🚫 Consuming large doses of single-source, isolated fiber from processed foods can exacerbate gut issues for some individuals.
• 🍏 A varied diet with different fruit sources, leafy vegetables, and single-ingredient starches can provide a more balanced fiber intake.
• 🌾 FODMAPs, a class of fermentable fibers found in certain foods, can feed gut overgrowths and worsen symptoms in people with gut issues like IBS.
• 🔬 If traditional fiber supplementation doesn't alleviate constipation, a temporary low or zero-fiber diet might be considered to address the root cause.
• 🏋️‍♀️ Regular exercise and movement can improve gut motility and may be beneficial for those with constipation.
• 📈 For a comprehensive understanding of gut health and fiber intake, further education and resources are available for health professionals and individuals.

Q & A

What is the common recommendation given by health professionals regarding fiber intake?

Health professionals commonly recommend increasing fiber intake to improve gut health, but it's important to understand the context behind these recommendations as it may not be suitable for everyone.

Why might increasing fiber intake potentially harm some individuals?

In some cases, increasing fiber intake can cause more harm than good, especially if it's not tailored to an individual's specific gut health situation, such as those struggling with constipation or diarrhea.

What are the two general types of fiber discussed in the fitness and nutrition industry?

The two general types of fiber discussed are soluble and insoluble fiber, which are often found in fiber supplements and on food labels.

What is the general rule of thumb for scaling fiber intake with caloric intake?

For every 1000 calories consumed, it is generally recommended to have about 14 grams of fiber, although this can vary depending on individual needs and activity levels.

Why is it advised not to get all fiber from a single source?

It's advised not to get all fiber from one source to avoid overloading on a single type of fiber and to ensure a balanced diet that includes a variety of fruits, vegetables, grains, and other fiber-rich foods.

What is the issue with consuming large doses of single-source, isolated fiber from processed foods?

Consuming large doses of single-source, isolated fiber from processed foods can lead to an overload of total daily fiber, potentially causing digestive issues like bloating, distension, and constipation.

What are FODMAPs and how can they affect gut health?

FODMAPs are fermentable oligo-, di-, and monosaccharides and polyols, which are types of carbohydrates that can feed overgrowths in the gut. For individuals with gut issues like diarrhea-dominant IBS, consuming FODMAPs can exacerbate symptoms.

What is the potential benefit of a low or zero-fiber diet for individuals with constipation?

A low or zero-fiber diet might help individuals with constipation by addressing the root cause of their gut health issues, such as low gut motility, which may not be improved by adding bulk to the stool.

What are some factors other than fiber intake that can impact gut motility?

Factors impacting gut motility include stress and anxiety levels, nutritional status, physical activity levels, and the presence of certain irritants in the diet, such as nightshades, gluten, dairy, or eggs.

How can a coach or health professional better understand the nuances of fiber intake and gut health?

Coaches and health professionals can better understand fiber intake and gut health by studying resources like the Nutrition and Metabolism Specialization program, which covers topics like fiber types, gut irritants, and the impact of lifestyle on gut health.

Outlines

00:00

🌟 Fiber Intake: Misunderstandings and Gut Health

The video script begins by challenging the blanket recommendation to increase fiber intake for gut issues. It emphasizes the importance of understanding the context behind such advice. While fiber is generally beneficial, it can exacerbate gut issues like constipation or diarrhea if not properly managed. The speaker introduces the need to differentiate between soluble and insoluble fiber, suggesting a balanced intake and cautioning against excessive fiber from single sources. The script also touches on the general guideline of 14g of fiber per 1000 calories, noting exceptions for high-calorie consumers like professional athletes.

05:00

🍽️ The Impact of High-Fiber Foods on Digestion

Paragraph 2 delves into the potential negative effects of consuming large amounts of fiber from single sources, particularly processed foods high in isolated fiber. It uses the example of Quest bars, which contain a significant amount of soluble corn fiber, to illustrate how such products can lead to digestive distress. The script advises a varied diet with fiber from multiple sources like berries, vegetables, and starchy foods to avoid overloading on fiber and causing issues like bloating and constipation. It also distinguishes between supplemental fibers that aid digestion and those added to processed foods for palatability, suggesting the latter may not be as beneficial.

10:01

🌱 Understanding FODMAPs and Their Role in Gut Health

Paragraph 3 discusses FODMAPs (Fermentable Oligo-, Di-, Monosaccharides, and Polyols), a class of carbohydrates found in certain foods that can feed gut bacteria and potentially worsen gut issues like diarrhea-dominant IBS. The script explains that while FODMAPs can be beneficial for those without gut issues, they may aggravate symptoms for others. It suggests monitoring symptoms and possibly trying a low-FODMAP diet to identify and manage reactions. The importance of balancing the gut microbiome between commensal and opportunistic bacteria is highlighted, with a recommendation to reintroduce FODMAPs after a period of elimination if symptoms improve.

15:01

🌿 Exploring Fiber Intake Adjustments for Constipation Relief

Paragraph 4 addresses the management of constipation through fiber intake adjustments. It references a study that found reducing fiber intake could improve bowel movements in some constipated individuals, suggesting that not all cases of constipation benefit from increased fiber. The script explores various factors affecting gut motility, including stress, exercise, and dietary irritants, and suggests potential interventions like probiotics and serotonin-boosting foods. It also mentions the importance of considering overall lifestyle and nutritional status in managing gut health and provides resources for further learning on the topic.

20:02

📢 Conclusion and Call to Action

The final paragraph wraps up the discussion by summarizing key points, including the importance of moderate and varied fiber intake, the role of FODMAPs in gut health, and the potential need to adjust fiber intake for constipation. It encourages health and fitness professionals to deepen their understanding of gut health and offers resources for further learning. The script concludes with a call to action for viewers to engage with the content, share it with others, and support the channel through likes, subscriptions, and reviews.

Keywords

💡Fiber

Fiber is a type of carbohydrate that the human body cannot fully digest, and it is commonly recommended for its health benefits, particularly for gut health. In the video, fiber is discussed in the context of both its benefits and potential drawbacks, depending on the individual's gut health status. The video emphasizes the importance of understanding the context behind fiber recommendations and not blindly increasing fiber intake without considering personal gut health.

💡Constipation

Constipation refers to infrequent or difficult bowel movements, typically characterized by less than three times per week. The video discusses how increasing fiber intake is a common recommendation for constipation, but it also points out that not all types of fiber or sources of fiber may be beneficial, and in some cases, a high intake could potentially worsen the condition.

💡Diarrhea

Diarrhea is characterized by loose, watery stools and occurs more frequently than usual. The script mentions that individuals struggling with diarrhea might be advised to adjust their fiber intake, particularly the ratio of soluble to insoluble fiber, to help manage their symptoms.

💡Soluble Fiber

Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance, which can help slow down digestion and aid in feeling full. In the video, soluble fiber is contrasted with insoluble fiber and is noted for its potential role in managing loose stools, as it can help bulk up and slow down the movement of stool through the digestive system.

💡Insoluble Fiber

Insoluble fiber does not dissolve in water and adds bulk to stool, which can help promote regular bowel movements. The video script discusses how insoluble fiber might be recommended for constipation but also cautions that too much fiber from a single source or in total can lead to digestive issues.

💡FODMAPs

FODMAPs are short-chain carbohydrates that are fermented by bacteria in the gut. They can be found in certain foods and may cause gastrointestinal symptoms in some individuals, particularly those with IBS. The video explains that FODMAPs can exacerbate gut issues for some people, and a low-FODMAP diet might be recommended to manage symptoms.

💡Psyllium Husk

Psyllium husk is a soluble fiber supplement that is commonly used to help with constipation. The video mentions it as an example of a fiber supplement that can be beneficial for some individuals, but it also cautions that not everyone will respond positively to fiber supplementation.

💡Serotonin

Serotonin is a neurotransmitter that plays a significant role in regulating gut motility, or the movement of food through the digestive system. The video discusses how an imbalance in the gut or other factors might affect serotonin production, which could contribute to constipation.

💡Gut Motility

Gut motility refers to the movement of the muscles in the gastrointestinal tract, which propels food through the system. The video explains that low gut motility can be a cause of constipation and that addressing this issue might involve reducing fiber intake, managing stress, or increasing physical activity.

💡Low-Carb Foods

Low-carb foods are those that have a reduced carbohydrate content, often marketed as diet or health foods. The video script warns that these products may contain high levels of isolated fiber from processed sources, which can potentially cause digestive distress if consumed in large amounts.

Highlights

Fiber intake recommendations can be harmful in some cases without considering individual context.

General advice to increase fiber lacks the context of specific situations and gut health.

Understanding the types of fiber, soluble and insoluble, is crucial for proper digestion.

A general guideline is to consume about 14g of fiber per 1000 calories, but this varies with individual needs.

Avoid getting all fiber from one source to prevent digestive issues.

Large doses of single-source fiber from processed foods can exacerbate gut issues.

Examples of high-fiber processed foods include protein bars, low-carb products, and certain bakery items.

Fiber supplements like psyllium husk and apple pectin are more effective for digestion than synthetic fibers.

FODMAPs, fermentable fibers, can feed gut bacteria and worsen symptoms in people with gut issues.

A low or zero-fiber diet may help alleviate constipation caused by low gut motility.

Serotonin, a gut motility controller, can be affected by stress, diet, and lifestyle.

Magnesium citrate and vitamin C can aid in regular bowel movements for constipated individuals.

A study showed that reducing fiber intake improved bowel movements in constipated patients.

Dietary changes, including fiber intake, should be personalized based on an individual's gut health.

The importance of considering the gut-brain connection and lifestyle factors in managing gut health.

Resources for health professionals to learn more about gut health and nutrition are available through Metabolism School.

The book 'Metabolism Made Simple' offers insights into optimizing nutrition for metabolic health.

Transcripts

could fiber actually be making your gut

issues worse inside today's episode I'm

going to talk about a common

recommendation from health and medical

professionals which is to increase your

fiber intake in some cases could

actually do more harm than good now this

isn't to say that fiber is bad or to

demonize fiber or that we shouldn't

actually look for fiber on our food

labels but the reality of the situation

is we have to understand the context

Behind These recommendations if you're

struggling with gut issues like

constipation or diarrhea the average

coach or average health and fitness

professional typically may make a just

blanket statement recommendation of oh

increase your fiber and that's pretty

much it right there's not a lot of

advanced knowledge around gut health in

some cases and certainly why in a lot of

my content I'll speak to ways to

optimize your digestion now in most

cases is advocating for fiber a bad

thing not necessarily in many cases this

can actually be good advice but what we

have to understand is when you give a

broad piece of advice to a client or if

you're following this and you're just

interested for your own health blindly

following this type of broad advice

lacks the context of your specific

situation so today you're going to learn

all about these different contexts for

where we may want to increase fiber

where we might want to change the ratios

of our fiber so we're going to talk a

little bit about different fiber types

and I'll also talk a little bit about

when to decrease fiber altogether so

first and foremost um we'll talk a

little bit about types of fiber and

we'll also discuss uh kind of how you

might scale your fiber intake relative

to your caloric intake but generally

you'll see two types of fiber discussed

in the fitness industry nutrition

industry and even when it comes to

medical advice and people suggesting

that you increase your fiber intake this

is usually soluble in insoluable fiber

and you'll often see this on supplement

labels for fiber supplements and even on

food labels some times fiber will be

broken down additionally into the

soluble and insoluble fiber contents in

general the theme Here is to get a mix

of both another general rule of thumb is

typically as we scale our caloric intake

roughly every th calories research does

support the notion of about 14 G of

fiber per thousand calories Now

understand if you're eating Michael

Phelps level calories because you

literally need 5 6 7 8,000 calories per

day this is very rare in a very small

subset of the population the fiber

intake is not going to scale linearly so

for someone who's a professional athlete

or has very demanding physical labor job

and is consuming a lot of calories they

may not necessarily be able to scale

that fiber intake up as they're

consuming those calories because it may

lead to digestive distress or an

inability to get the calories in that

are required in terms of their overall

energy needs another theme to follow is

not getting all your fiber from one

source so don't just only get it from

berries or only get it from green leafy

vegetables or only from starches or only

from Quest Bars some people are largely

getting their fiber from different uh

multi- inrent Foods or only from cereals

typically you know it would be a good

thing to have a variety of fruit sources

maybe some grain leafy vegetables maybe

have some single ingredient starches

that add some Fiber to the equation

maybe something like sweet potato or

regular potato contributing some Fiber

on top of fruits and maybe you know you

even some people do benefit from fiber

supplementation depending on their

personal references and what their

overall diet looks like so the first

point of today's episode and first thing

we're really going to dive in on in

terms of the coverage in today's show is

just understanding that um sometimes

fiber will make gut issues worse when

we're consuming large doses of single

Source isolated fiber from processed

foods this could potentially violate two

of the rules of thumb that I mentioned

as we entered today's episode one is

getting too much fiber from one source

and also overloading the total daily

fiber in general so these days they

considerable number of foods that

contain this stuff that's mostly branded

as low carb right or this could be a

protein bar that's you know trying to

moderate the carbohydrate intake or

maybe be a little bit more filling

there's also different yogurts and other

products that may have fiber in it uh or

other things that are going to

potentially set off digestion for some

folks so let's use quest bars as an

example very popular brand widely

available in grocery stores and gas

stations and there are protein bars that

have 15 gam or more of soluble corn

fiber as the main fiber source other low

carb bars ice creams and sweetened

products will sometimes have some level

of these fibers as well we also have to

consider some people consume low car

bread products or rolls wraps and uh

other things in more of the baked Bakery

section or baked goods section of the

store so a certain popular low carb

tortilla wrap has about 15 G of fiber

purely from resistant wheat starch which

can be irritating to some people as well

it's not that these are bad for everyone

or that you can't ever have these uh I

would certainly recommend in most cases

you are going to want to get your your

fiber from things like berries some

green leafy vegetables and potential

single ingredient carbohydrate sources

but let's say someone's consuming

something like these wraps or protein

bars and then they're also having fruits

and vegetables that could easily put

someone in the 60 G Plus range when it

comes to fiber which can also just be

simply too much for someone especially

when you have uh more petite individuals

who are potentially let's say 120 130

lbs and they're having half their body

weight in grams in dietary fiber on a 16

or 1,700 calorie diet that's a little

bit uh a little bit high and can lead to

some of the bloating distension and

constipation that people may see uh also

I don't want you to think that

necessarily supplemental fiber uh is bad

so people may consume something like

psyllium husk Apple pectin there's uh

hydroly guarum which is known as

sunfiber it's kind of the trademarked

version of that certain fibers are more

proven in their ability to help with

digestion and in most cases uh they are

efficacious whereas some of the things

that are used as food additives

so in the bars and wraps in different

bread products potential ice creams and

things like that they are almost a

different Beast entirely so even though

they're classified as fiber it's a

different different type of fiber and in

many

cases they're strictly added to the food

to make it a little bit more pable

palatable without adding a lot of

calories so that sort of if you think

about a client or you think about your

own health history or the way that you

shop the grocery store this kind of

describes you if you like incorporating

those types of foods certain popular ice

cream brands that are marketed as low

calorie maybe you consume some of these

different wraps or bars in addition to

your daily intake of fruits and

vegetables or oats there's going to be a

chance that you rack up these fiber

totals pretty quickly and it's not

always from single ingredient Whole

Foods Point number two of today's show

revolves around a class of fibers known

as fodmaps so fod Maps stand for

fermentable

oigo D and monosaccharides and

polyols these are foods that are

basically if you were to think about if

you're in the grocery store you're

shopping for these things a lot of times

it's garlic onions artichoke asparagus

some legumes certain fruits wheat based

products lactose containing dairy

products uh this isn't necessarily a

complete list but it should give you an

idea of where you might encounter

certain uh certain carbohydrates that

have this FODMAP component basically

something that's fermentable it can feed

overgrowths in the gut for many people

these fermentable fibers are great for

the gut if they don't have pre-existing

gut issues and can feed good gut

bacteria in many people who have

existing gut issues particularly

diarrhea dominant IBS these types of

fibers could potentially be making

things worse the leading hypothesis here

is that if someone is reacting poorly to

FODMAP related Foods or FODMAP

containing foods it's likely that they

have small intestinal bacterial

overgrowth or another problematic

overgrowth that the fod maps end up

feeding because remember when these

carbohydrates are fermenting they are

feeding bacteria in the gut and they end

up feeding the overgrowths instead of

your commensal or good bacteria so

anytime you hear a discussion of gut

health there should be a discussion of

commensal or good bacteria and

opportunistic bacteria opportunistic

would be more those overgrowths or

things that we need to bring back into

balance

when discussing the microbiome figuring

this out could be as simple as

correlating something in your food log

or let's say you're a coach and you're

working with a client or maybe you're a

nutrition coach or dietitian looking at

a food log and sort of identifying

symptoms and biof feedback related to

certain meals and you may even trial a

period of FODMAP elimination or a low

FODMAP diet and sometimes people will

notice a difference in 2 to 3 weeks if

it does make a difference then we may

want to keep out those fod maps for a

period of time until people have

resolution in their symptoms and you

know generally you are going to wait a

little bit before reintroduction this

can varry personto person but some

people have success around that 6 to 8

or 12 week Mark maybe making some

reintroductions this is just an average

understand it may be different for you

uh or different for your clients but

this is largely going to be based on the

severity of the symptoms they're

experiencing and the foods that they are

maybe having a negative reaction to in

my third and kind of last point for

today's fiber related content is

understanding that if you or a client is

experiencing constipation and you've

tried mixing and matching fiber types or

you've tried supplemental fibers like

cium husk or apple pectin or others then

it might be worth trying a low or zero

fiber diet for a period of time now

again this is not something we would

want to do super longterm as data does

support that fiber helps with a lot of

different things whether it's short

chain fatty acid production um managing

inflammation helping with overall

longevity when you look at people who

consume more fiber there are some

confounding variables there in terms of

healthy user bias as the foods people

tend to gravitate towards compared to

your standard American diet and Western

ways of eating but there are situations

where someone may need to titrate that

fiber down if they're experiencing some

pre-existing gut concerns again this

doesn't necessarily mean that they're

doing this long term a study published

in World gastroenterology so this is the

journal sometimes people will comment on

these videos and ask oh what's your

Source like are you making this up is

this your opinion this is not my

personal bias this is specifically from

the world gastroenterology Journal 63

patients with constipation who had tried

supplemental fiber in the past were

divided into three groups zero fiber low

fiber and a control group which

continued the same amount of fiber that

they were eating previously before

starting the intervention all of the

participants were using the bathroom one

to two times per week on average now

remember constipation is typically

someone who's going less than three

times per week ideally we want people

going one to three times per day and no

less than three times per week so

ideally once a day would be fantastic if

you're consuming more food or you have a

little bit more regular bowel movements

or more frequent motility or increased

bow Transit time excuse me decrease bow

Transit time so things are moving along

faster you may see people going to the

bathroom more often but being at one to

two times per week would fall into the

classic sort of definition of

constipation after this intervention of

the zero or low fiber they found that

those in the zero fiber group were going

once per day those in the low fiber

group were going once every 2 days and

those that remained high fiber were

going once per week for some people low

motility is the main cause of their

constipation and adding bulk to the

stool doesn't necessarily increase

motility this could be due to a general

imbalance in the gut some other sort of

overgrowth or uh potentially that over

growth is not allowing the gut to

produce enough serotonin and serotonin

is the main controller of motility in

the gut or at least a major one there

are other factors that play into

motility but serotonin is a big one so

by reducing fiber to zero for the time

being you can potentially try to attack

the root cause of the gut health issues

like helping the client manage their

stress better moving their body more if

they've previously been sedentary

movement does seem to facilitate

motility so regular exercise walking

after meals going for a morning walk you

could attempt some type of more gut

focused dietary intervention to see if

there were certain irritants that were

causing decreased gut serotonin

production so looking at common

irritants for some people this could be

nightshades gluten dairy uh sometimes

for folks eggs can be bothersome nuts

and seeds and things like cruciferous

vegetables so when you kind of go across

the board it's not that these foods are

inherently quote unquote bad foods I'm

using air quotes if you're listening on

audio and not watching on the video just

understanding that sometimes these Foods

need to be temporarily removed and then

reintroduced depending on the issue at

hand potentially you know looking at uh

probiotics motility promoting foods such

as golden kiwi which is high in

serotonin content or motility promoting

supplements alongside of this can you

know kind of go hand inand when

someone's constipated there's evidence

to support the use of things like

magnesium citate or vitamin C in helping

uh these folks obtain regular bowel

movements you might even be able to get

the person to start eating fiber again

if you know they are consistent with

this approach for a period of time

they're having regular bowel movements

they've got the movement and lifestyle

practices in place then perhaps they can

make some dietary changes to incorporate

that over time so as we wrap up today's

show just first and foremost understand

not demonizing all types of fiber here

there's a very big difference between

something that has a laundry list of

ingredients and has these um you could

use the term like more synthetic fibers

added to it just think of it as instead

of something that's naturally exists in

an apple or exists in a blueberry this

would be something that's basically

man-made in a factory to you know create

a treat of some kind right bars ice

creams there's different products uh

there may be things that people don't

view as Treats but grocery items that

may be wraps or breads or different sort

of prepackaged foods that are used that

are a lower carb substitute for the

those options now some people are doing

that for calorie control or appetite

management but understand you can overdo

it so I have seen people where you know

their lunch is one of these wraps or

bars or excuse me one of these wraps or

bread products they're having a bar as a

snack they're eating the low carb ice

cream after dinner and then they're also

still consuming some healthier single

ingredient foods that contain some fiber

or maybe they're also having something

like oatmeal for breakfast this person's

having quite a bit of fiber every single

day so in these contexts and situations

I described you know if you are someone

who's a Health Fitness or nutrition

professional who's looking to better

understand these different types of

situations or you really enjoy the

science behind gut health and you want

to better understand how to navigate

these conversations with clients when to

increase or decrease fiber when to use

particular evidence-based supplements

what to do with training when someone's

experiencing gut health issues whether

it's a bring it up modifying uh

intensity frequency or volume and then

also managing lifestyle you'll

definitely want to check out the

nutrition and Metabolism specialization

program for coaches you can learn more

about that at metabolism school.com we

have a focus on nutrition metabolism gut

health hormones and really all the

aspects of physiology that play into a

successful client transformation all too

often coaches are kind of tweaking and

toggling these surface level

considerations like macros or training

but they're not necessarily looking

deeper at the physiology of the client

case now just to kind of recap and wrap

up today's episode understand that

number one um we don't want to get these

foods that are multi multi- ingredient

with tons and tons of added fiber to

them and if you are consuming them it

needs to be in moderation otherwise it's

very easy to overshoot want to pay

attention to fod map containing foods

that may exacerbate uh your client's gut

issues also did a recent episode on

gluten as well if it hasn't already

aired it will air on the channel very

soon if you're watching on YouTube or if

you're listening to the podcast it'll

probably be within a week or two of this

episode airing and also potentially

reducing fiber to low or zero depending

on the situation right if someone's

constipated they may benefit there's

some evidence from one of the

gastroenterology journals that I

referenced where people went lower in

their fiber intake and actually

experienced improvements in their

constipation uh symptoms that doesn't

necessarily mean that everybody needs to

do that and for some individuals let's

say they're struggling with something

like diarrhea maybe they benefit from

changing that ratio of soluble to in

soluble fiber overall so a lot of times

when you see people adding things like

psyllium husk hydr guarum these are more

soluble fibers that can be used and if

someone's having very loose stool or

loose bowel movements that's where those

potentially come into play um someone

who's experiencing constipation isn't

always just going to magically fix their

constipation by adding a fiber

supplement like psyllium husk it's not

always low fiber that's to blame for

someone's constipation motility has many

different facets to it including the gut

bra brain connection uh someone's Stress

and Anxiety levels other aspects of

nutritional status and their General

lifestyle someone's very sedentary if

they're not moving they're not going for

regular walks or exercising that can

also impact GI function as well if

you're looking for kind of the complete

picture and better understanding

different components of gut health again

I have free content my audio feed on

Spotify and apple podcast that's at

similar science on that platform and

also for coaches looking to learn more

about the gut things like fiber intake

troubleshooting digestion and common

irritants be sure to head over to

metabolism school.com to learn more

about the nutrition and Metabolism

specialization if you're in your own

health and fitness journey a great

starting point is my book metabolism

Made Simple I do talk about maximizing

absorption as one of the keys one of the

five M to managing your metabolism and

just to optimizing your nutrition

overall making sense of nutrition to

transform your metabolic health so

that's kind of the name of the game with

metabolism Made Simple that's been out

since late 2022 and is a great starting

place if if you're someone who's really

passionate about nutrition looking to

learn more and you want some self-study

materials in addition to YouTube or the

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