BigBallsLarry
BLUE EYED HTB SLAYER
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BBL PRESENTS:
GUT HEALTH 101 NO BS
KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS
GUT HEALTH 101 NO BS
KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS
1. Understanding gut health and its importance
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR
2. Is your gut unhealthy? Examples of bad signs
3. Core interventions and plan for health
3.1. Diet
3.2. Supplements and foods for barrier support
3.3 Lifestyle changes
4. Diagnostics and when to worry/escalate
5. Example of a day during a gut health reset week
6. TLDR
1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
3. CORE INTERVENTIONS
4. DIAGNOSTICS AND WHEN TO WORRY
5. GUT HEALTH RESET DAY EXAMPLE
6. TLDR
Gut health represents how well your entire digestive system (stomach, intestines, microbes) works. Although digestion is a main part of it - a healthy gut doesn't just help with digestion. It affects your immune system, energy levels, nutrient absorption, hormone balance, and even your mood. When your gut is healthy, good bacteria thrive, when it’s fucked, you get inflammation, bloating, acne, nutrient deficiencies, fatigue, and other serious issues down the line.
A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.
A good and healthy gut is the step 1 to looksmaxing. Think of it as the bridge to your first ascension - clear skin, less or no bloating and a sharp mind all start there.
If your gut is weak, you WILL feel it, which brings us to point 2.
2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
1. Bloating (not only facially but on your gut aswell) after eating
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual
2. Low energy, feeling lightheaded during exercise, mood shifts, brain fog
3. Constipation or diarrhea
4. Directly tied to 3 - farting constantly
5. Acne and skin issues
6. You get ill more than usual
3. CORE INTERVENTIONS
- Reduce UPFs, foods that are ultra processed are consistently associated with reduced microbial diversity and markers of intestinal inflammation (bloating and acne 
)
- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
)- Aim for high fiber contents and diversity, diverse intake of whole plant foods supports short-chain fatty acid production, that mainly support your gut health.
- Fermented foods are not cope, yogurt, kefir, kimchi, sauerkraut, miso, natto all alter gut microbia positively, and also include good protein which is a nice addon. Obviously best to diverse between them and not keep using one.
- healthy omega-3s>processed fats or seed oils, omega 3's can be easily supplemented, best to get fats from whole foods.
- Prebiotics and Probiotics, Certain strains can enhance gut barrier function, FOS and inulin feed beneficial bacteria and indirectly support barrier health.
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary), green tea etc. support beneficial gut bacteria and barrier function.
- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Glutamine rich foods and diary, Chicken, beef, fish, eggs, and dairy products are a core of a healthy gut
- Bone broth and collagen, contain amino acids like glycine and proline that support the structural integrity of the intestinal wall.
- Omega-3s both in supplement and whole food forms, fatty fish, chia seeds, flaxseeds, and walnuts will reduce gut inflammation.
- Polyphenol-rich foods, berries, dark chocolate (best combined with diary
), green tea etc. support beneficial gut bacteria and barrier function.- Zinc and vitamin D, both play a crucial role in immune regulation and tissue repair
- Sleep plays a crucial role, poor or irregular sleep disrupts gut microbiota and increases inflammation. Aim for 7-9h a day
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.
- Exercise regularly, exercise improves gut microbiota diversity, supports digestion, and reduces inflammation. You should already be exercising if you're looking into looksmaxing in the first place.
- Stop smoking and excessive alcohol use, both damage gut lining and increase inflammation
- Mindful eating and chewing, Chew food thoroughly and eat slowly, digestion starts in the mouth. The more and better you chew the less work your gut has to do.
- Hygiene, not much to say here, stay clean.
Some people, mainly those with idiopathic constipation will react more negatively to fiber than others. While fiber is mainly a good thing, to some individuals it might be more undoing.
more on that topic in the study provided by @asdvek
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/
When it comes to vegetables, some vegetables actually lead to worse calcium absorption which is the reverse of what we want Examples of those veggies high in oxavalates are:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb
However, good veggies might include:, Kale, Bok choy, Broccoli, Cabbage, Mustard greens, Turnip greens
more on that topic in the study provided by @asdvek
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/
When it comes to vegetables, some vegetables actually lead to worse calcium absorption which is the reverse of what we want Examples of those veggies high in oxavalates are:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb
However, good veggies might include:, Kale, Bok choy, Broccoli, Cabbage, Mustard greens, Turnip greens
4. DIAGNOSTICS AND WHEN TO WORRY
If your symptoms pointed out in the second point are persistent, over the top severe, or red-flagged, seek medical assessment.
Reasonable initial tests (ordered by a clinician) examples:
- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present
Reasonable initial tests (ordered by a clinician) examples:
- CBC, CRP/ESR (inflammation)
- Celiac serology (tTG IgA ± total IgA)
- TSH (if systemic symptoms)
- Stool studies: fecal calprotectin (to screen for inflammation/IBD), ova & parasites if travel history, and targeted microbiology if indicated
- Breath tests for SIBO (when clinically suspected)
- Consider GI referral for endoscopy if alarm features present
5. GUT HEALTH RESET DAY EXAMPLE
I love to make a yogurt with berries, oats and (optional for protein) whey isolate.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Kefir is fine aswell if you prefer it. This breakfast will add fiber and Probiotics
For supplements - Omega 3's, Zinc, Vitamin D and pro/prebiotics if needed.
Heavy/lean protein (chicken, beef, fish or eggs) with a good variety of vegetables (absolutely add potatoes if you're a chad)
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
warning: many people dont tolerate fermented foods well, proceed with caution
for snacks, fermented foods like kimchi or sauerkraut mixed with a handful of nuts or 100% peanut butter is top tier for healthy fats.
warning: many people dont tolerate fermented foods well, proceed with caution
Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can
2-4L of water is recommended, add herbal and green teas for better gut health
6. TLDR
Gut health is everything, it affects digestion, immunity, energy, mood, and ESPECIALLY your skin. A healthy gut means thriving bacteria; a bad gut brings bloating, acne, fatigue, and nutrient issues. Signs it’s fucked include bloating, brain fog, irregular bowel movements, and frequent illness. To fix it, eat diverse fiber and plant foods, fermented shit, healthy fats, take key supplements, sleep well, exercise, and avoid junk/too much alcohol. Track symptoms, and see a doctor if serious issues persist. strong gut = sharp mind, clear skin, and maxed-out energy.
///as always, BBL out, stay healthy with the most water thread ever
@Randomized Shame @Arzenic @luca_. @eon @emeraldglass
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