Gut Health 101: Key Indicators and How to Optimize Them

[asdvek]

explain to me why ur "muh raw meat" diet is better than simply keeping in vegetables for fiber and vitamins

the ones i mentioned have such low oxalates it basically makes absoltuely 0 difference in calcium absorption btw

fiber is beneficial unless you have idiopathic constipation like i mentioned

I never told you to eat raw meat.

I said, DON'T eat fiber or vegetables.

DON'T EAT GRAINS.

You don't have to eat raw meat necessarily.

 

[autistic_tendencies]

Chad eats pizza and he’s fine

 

[BigBallsLarry]

Chad eats pizza and he’s fine

chat could eat something better and be better off

I never told you to eat raw meat.

I said, DON'T eat fiber or vegetables.

DON'T EAT GRAINS.

You don't have to eat raw meat necessarily.

why not? muh antinutrients? muh insulin spikes?

ur such a carnivore slave

 

[asdvek]

antinutrients

insulin spike

Yeah?

 

[BigBallsLarry]

Yeah?

but in the guide i list list vegetables that are low/have none antinutrients while having extremely high micronutrients for people that care about this shit


micros>antis

sure if ur gonna be a carnivore you dont have to worry about antinutrients but then you'll have a harder time getting sufficient micros and fiber (which you cant even prove is bad )

 

[asdvek]

but in the guide i list list vegetables that are low/have none antinutrients while having extremely high micronutrients for people that care about this shit


micros>antis

sure if ur gonna be a carnivore you dont have to worry about antinutrients but then you'll have a harder time getting sufficient micros and fiber (which you cant even prove is bad )

https://www.nejm.org/doi/full/10.1056/NEJM200004203421601?utm_source=chatgpt.com

The effect of coarse wheat bran in the irritable bowel syndrome. A double-blind cross-over study - PubMed

Dietary supplementation with wheat bran has been widely advocated as a first-line treatment of patients with the irritable bowel syndrome (IBS). Few controlled trials have been reported, and the results are, furthermore, contradictory. The present study comprised 20 patients with IBS, of whom 18...

pubmed.ncbi.nlm.nih.gov

High-fiber diet supplementation in patients with irritable bowel syndrome (IBS): a multicenter, randomized, open trial comparison between wheat bran diet and partially hydrolyzed guar gum (PHGG) - PubMed

High-fiber diet supplementation is commonly used in IBS, although it poses several management problems. Partially hydrolyzed guar gum (PHGG) has shown beneficial effects in animal and human studies, but its potential role in IBS symptom relief has not been evaluated yet. We investigated PHGG in...

pubmed.ncbi.nlm.nih.gov

Effect of psyllium on absorption of co-ingested calcium - PubMed

Psyllium in the form of Metamucil makes little practical difference to availability of co-ingested calcium when ingested at typical therapeutic doses.

pubmed.ncbi.nlm.nih.gov

https://www.mdpi.com/2072-6643/16/23/4069?utm_source=chatgpt.com

Efficacy of an Irritable Bowel Syndrome Diet in the Treatment of Small Intestinal Bacterial Overgrowth: A Narrative Review - PMC

Small intestinal bacterial overgrowth (SIBO) is highly prevalent in irritable bowel syndrome (IBS). The eradication of bacterial overgrowth with antibiotics is the first-line treatment. However, focusing only on the antimicrobial effects without ...

pmc.ncbi.nlm.nih.gov

 

[BigBallsLarry]

https://www.nejm.org/doi/full/10.1056/NEJM200004203421601?utm_source=chatgpt.com

The effect of coarse wheat bran in the irritable bowel syndrome. A double-blind cross-over study - PubMed

Dietary supplementation with wheat bran has been widely advocated as a first-line treatment of patients with the irritable bowel syndrome (IBS). Few controlled trials have been reported, and the results are, furthermore, contradictory. The present study comprised 20 patients with IBS, of whom 18...

pubmed.ncbi.nlm.nih.gov

High-fiber diet supplementation in patients with irritable bowel syndrome (IBS): a multicenter, randomized, open trial comparison between wheat bran diet and partially hydrolyzed guar gum (PHGG) - PubMed

High-fiber diet supplementation is commonly used in IBS, although it poses several management problems. Partially hydrolyzed guar gum (PHGG) has shown beneficial effects in animal and human studies, but its potential role in IBS symptom relief has not been evaluated yet. We investigated PHGG in...

pubmed.ncbi.nlm.nih.gov

Effect of psyllium on absorption of co-ingested calcium - PubMed

Psyllium in the form of Metamucil makes little practical difference to availability of co-ingested calcium when ingested at typical therapeutic doses.

pubmed.ncbi.nlm.nih.gov

https://www.mdpi.com/2072-6643/16/23/4069?utm_source=chatgpt.com

Efficacy of an Irritable Bowel Syndrome Diet in the Treatment of Small Intestinal Bacterial Overgrowth: A Narrative Review - PMC

Small intestinal bacterial overgrowth (SIBO) is highly prevalent in irritable bowel syndrome (IBS). The eradication of bacterial overgrowth with antibiotics is the first-line treatment. However, focusing only on the antimicrobial effects without ...

pmc.ncbi.nlm.nih.gov

nice chatgpt sources bro did it tell you you were right aswell??

ill personally explain to you why its retarded because youre clearly gpt brainwashed

1. effects on IBS =/ fiber is bad, it all depends on person. wheat bran is obviously a sufficient solution but that doesnt mean anything on fiber
2. also cherrypicking IBS patients lol
3. sure when isolated it can reduce it but thats also why i listed vegetables low in antinutrients as i said. phytates can be easily managed and their "bad" effect is overstated. it really doesnt make much difference and micros are more impotant
4. another cherrypicking IBS patients

if u have IBS then sure brah go eat ur raw meat or something

 

[asdvek]

nice chatgpt sources bro did it tell you you were right aswell??

ill personally explain to you why its retarded because youre clearly gpt brainwashed

1. effects on IBS =/ fiber is bad, it all depends on person. wheat bran is obviously a sufficient solution but that doesnt mean anything on fiber
2. also cherrypicking IBS patients lol
3. sure when isolated it can reduce it but thats also why i listed vegetables low in antinutrients as i said. phytates can be easily managed and their "bad" effect is overstated. it really doesnt make much difference and micros are more impotant
4. another cherrypicking IBS patients

if u have IBS then sure brah go eat ur raw meat or something

There is no clear cut study saying that fiber is bad retard, theres no study like that that says something is straight up bad

Science doesnt work that way

Fiber is still not good its literally undigestible, u dont need to eat something thats undigestible, its not NEEDED

 

[BigBallsLarry]

There is no clear cut study saying that fiber is bad retard, theres no study like that that says something is straight up bad

Science doesnt work that way

Fiber is still not good its literally undigestible, u dont need to eat something thats undigestible, its not NEEDED

1 google search btw retard

muh its undigestable water is undigasted aswell.

 

[asdvek]

View attachment 4100801
1 google search btw retard

muh its undigestable water is undigasted aswell.

Holy fuck you're retarded

It depends what you ask the AI faggot

When I asked it said fiber is bad

??

JFL

Google also says 9/11 was not an inside job

Is it that reliable?

 

[BigBallsLarry]

Holy fuck you're retarded

It depends what you ask the AI faggot

When I asked it said fiber is bad

??

JFL

Google also says 9/11 was not an inside job

Is it that reliable?

show me a screenshot of it saying its bad

 

[asdvek]

show me a screenshot of it saying its bad

Here, retard. I showed you a screenshot of it saying it's bad. What now?

 

[luca_.]

show me a screenshot of it saying its bad

 

[BigBallsLarry]

View attachment 4100820

Here, retard. I showed you a screenshot of it saying it's bad. What now?

1. the whole point of fiber is that it cant be digested jfl
2. sure but net gain is higher
3. as i said if u have IBS then cope how you want lmao
4. hunter gatherers legit ate a fuck ton of fiber, probably more than humans nowadays. and modern studies show fiber is good for health so jfl again

no idea how you managed to brainwash your gpt but sure. calling fiber just "plant filler" is ignoring hundreds of studies about it

 

[BigBallsLarry]

View attachment 4100823

thats talking about taste not health though

 

[luca_.]

thats talking about taste not health though

I was joking that asdvek is an Indian and he eats chicken tikka masala

 

[Old Büll]

Fiber is literally indigestible that’s why it’s hard to shit out

wtf is this Jewish thread

 

[luca_.]

1. the whole point of fiber is that it cant be digested jfl
2. sure but net gain is higher
3. as i said if u have IBS then cope how you want lmao
4. hunter gatherers legit ate a fuck ton of fiber, probably more than humans nowadays. and modern studies show fiber is good for health so jfl again

no idea how you managed to brainwash your gpt but sure. calling fiber just "plant filler" is ignoring hundreds of studies about it

Before asking gpt that he told the ai to act like a carnivore retard

 

[BigBallsLarry]

I was joking that asdvek is an Indian and he eats chicken tikka masala

no brah he eats raw meat

JFL at all carnivore diet enjoyers, they have to take 20 pills of supplements a day just to function on it

 

[luca_.]

no brah he eats raw meat

JFL at all carnivore diet enjoyers, they have to take 20 pills of supplements a day just to function on it

I mean honestly, you can live just fine only eating meats and dairy. Does that mean you should?? Nahhh

 

[BigBallsLarry]

I mean honestly, you can live just fine only eating meats and dairy. Does that mean you should?? Nahhh

is that why all raw carnivore copers take 20 different suppleements to live like a normal person on a normal diet lol?

 

[luca_.]

is that why all raw carnivore copers take 20 different suppleements to live like a normal person on a normal diet lol?

Tbf Im not really informed on the subject so I don’t want to talk out of my ass. Im living ,,fine” on a few slices of bread and some frozen fruit. I don’t really understand why you would do a carnivore diet, unless you’re a redpiller like Andrew tate

 

[FlotPSL]

1. the whole point of fiber is that it cant be digested jfl

Than why would you eat if your body cannot break it down?
A cow can, a sheep can
But a human cant
So why does a human need it

 

[BigBallsLarry]

Than why would you eat if your body cannot break it down?
A cow can, a sheep can
But a human cant
So why does a human need it

its food for your microbiomes which directly gets absorbed and turned into gut health and energy

 

[FlotPSL]

its food for your microbiomes

Yes if you eat fiber you are going to get bacteria that thrive on fiber
If you eat meat you are going to get bacteria that thrive on meat

 

[FlotPSL]

hunter gatherers legit ate a fuck ton of fiber,

Dont most analyses show they ate a ton of meat?
Inuits and native americans mostly ate meat until the arrival of europeans

 

[BigBallsLarry]

Yes if you eat fiber you are going to get bacteria that thrive on fiber
If you eat meat you are going to get bacteria that thrive on meat

yeah

you can survive on only meat but that doesnt mean its bad for gut health. its way more beneficial to keep fiber in your diet.

 

[BigBallsLarry]

Dont most analyses show they ate a ton of meat?
Inuits and native americans mostly ate meat until the arrival of europeans

yes but also fiber. those analysis also show they ate more than 50 or even 100g of fiber a day which is like 5x what we eat these days

 

[FlotPSL]

those analysis also show they ate more than 50 or even 100g of fiber a day

Of which people?

5x what we eat these days

How when fiber has been more abundant than ever before
Agricultular revolution happened 12000 years ago

 

[BigBallsLarry]

How when fiber has been more abundant than ever before

roots, berries, wild greens, legumes, etc.

 

[asdvek]

raw carnivore copers take 20 different suppleements

might be the dumbest shit i heard till now

@thereallegend

 

[FlotPSL]

roots

Roots like that of carrorts?
You would have to dig underground to find that,and i would have to fight against all my senses to eat that

berries

We bred them to be bigger and sweeter right?
So that would mean more fiber

 

[FlotPSL]

Roots like that of carrorts?
You would have to dig underground to find that,and i would have to fight against all my senses to eat that


We bred them to be bigger and sweeter right?
So that would mean more fiber

@BigBallsLarry i was appealing to nature here but still
Most herbivores have like 2 or 3 plants they eat because they have evolved to withstand those
Are you saying we can consume more than fully dedicated herbivores?

 

[BigBallsLarry]

We bred them to be bigger and sweeter right?
So that would mean more fiber

yes but from what i know it'd be a very popular food contrary to now. aswell as with other fiber sources, that's why we don't eat much nowadays

my bad if i get anything wrong, I'm not one to know shit about this topic, i simply study dietetics so i know things about food, not much about history.

 

[FlotPSL]

yes but from what i know it'd be a very popular food contrary to now. aswell as with other fiber sources

I have some doubts about that,it would depend on the tribe but afaik most tribes would have been consuming meat mostly

Apples for example are extremely small and BITTER comapred to nowadays where they are big and sweet,this goes for most vegetables
(yes naturalistic argument but still)

 

[IAMNOTANINCEL]

Wow, copy pasted "eat the heckin plant based diet and ONLY lean meat (for the protein of course because that's all meat is)" normie advice everyone has already heard and constantly hears all the time
And since retards see "guide" and 6 million words they will spam " get this on botb!!1"

All these recommendations are guaranteed to give you discomfort because it's all indigestible and full of toxins and make you shit several times per day for no reason
Literally just eat raw meat and supplement with rotten meat and dairy once in a while. So simple (at least you said kefir tho)

 

[dart44511]

BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS​

---

Spoiler: table of contents

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

---

1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
View attachment 4059504

Spoiler

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.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
View attachment 4059566

Spoiler

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

3. CORE INTERVENTIONS
View attachment 4059593

Spoiler: 3.1 - Diet

- 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.

Spoiler: 3.2. Supplements and foods for barrier support

- 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

Spoiler: 3.3 - Lifestyle changes (the water)

- 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.

Spoiler: 3.4 - tolerance and vegetable quality, not everything is good

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

4. DIAGNOSTICS AND WHEN TO WORRY
View attachment 4059680

Spoiler

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

5. GUT HEALTH RESET DAY EXAMPLE

View attachment 4059706

Spoiler: breakfast and supplements

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.

Spoiler: lunch and snack

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

Spoiler: dinner

Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can

Spoiler: hydration

2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Spoiler

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

Spoiler: tags

@Randomized Shame @Arzenic @luca_. @eon @emeraldglass

stopped reading when bro said eat veggies

 

[dart44511]

this MISINFORMATION guide got 30 reps too

jfl

also funny how u said spinach is a bad vegetable (it is) BUT THEN SAID KALE IS GOOD, while they're both very high in oxalates, and that's exactly what makes them bad.

yeah finally someone said it lmao

 

[2vi_ls]

BBL PRESENTS:

GUT HEALTH 101 NO BS

KEY INDICATORS, UNDERSTANDING, IMPROVING AND OPTIMIZING YOUR DIGESTIVE MARKERS​

---

Spoiler: table of contents

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

---

1. GUT HEALTH - WHAT IS IT AND WHY IS IT IMPORTANT?
View attachment 4059504

Spoiler

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.

2. HOW TO KNOW IF YOUR GUT IS UNHEALTHY - EXAMPLES
View attachment 4059566

Spoiler

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

3. CORE INTERVENTIONS
View attachment 4059593

Spoiler: 3.1 - Diet

- 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.

Spoiler: 3.2. Supplements and foods for barrier support

- 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

Spoiler: 3.3 - Lifestyle changes (the water)

- 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.

Spoiler: 3.4 - tolerance and vegetable quality, not everything is good

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

4. DIAGNOSTICS AND WHEN TO WORRY
View attachment 4059680

Spoiler

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

5. GUT HEALTH RESET DAY EXAMPLE

View attachment 4059706

Spoiler: breakfast and supplements

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.

Spoiler: lunch and snack

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

Spoiler: dinner

Lean protein with a source of healthy fats (like cooking with with avocado oil). Add in even more veggies or nuts if you can

Spoiler: hydration

2-4L of water is recommended, add herbal and green teas for better gut health

6. TLDR

Spoiler

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

Spoiler: tags

@Randomized Shame @Arzenic @luca_. @eon @emeraldglass

How would you include all these in an aggressive cut?

 

[thereallegend]

might be the dumbest shit i heard till now

@thereallegend

Actually we don’t take any supplements or medications even