Heal Your Gut, Lose the Weight: 10 Natural Hacks to Kick Leaky Gut Weight Gain

Leaky gut weight gain is real. Bad gut health weight gain is real. SIBO weight gain is real

The good news? When you heal the gut, you can lose the leaky gut weight gain, boost your metabolism and lean out seemingly without “trying” (like doing chronic cardio and restricting your calories). 

Read on to find out how to reverse leaky gut weight gain and beyond.

The Gut-Metabolism Connection

You know, it’s not easy to lose leaky gut weight and keep it off. Advice to “move more, and eat less” sounds practical for losing leaky gut weight gain and boosting your  metabolism, but this advice has not had much long-term success with approximately a 95% failure rate for most people.

Over the last 30 years, there’s been a lot of debate about what the “best diet” for weight loss and a fast metabolism is. Different experts have different opinions on whether it’s carbs, fats, or proteins that are the key to include (or cut out), and honestly, it can be downright confusing, not to mention unsustainable. 

Even when we look at guidelines and research for weight management tips, they don’t always agree on what the best approach is. 

However, one thing that doesn’t get talked about as much is the role of gut health when it comes to weight loss and metabolism.

Traditionally, most people hear the word “gut” and think it just has to do with digestive related issues, like gas, bloating and constipation. 

But, your gut health and gut bacteria play a huge role in your leaky gut weight gain, metabolism and body composition too. In fact, your gut health play the most important role in your weight and metabolism! 

This fact alone—the gut’s role in your metabolic health—explains why certain diets and restriction appear to work for some people in the short term. Diet is one of the top ways to modify and change the microbiome; however if restriction of certain key nutrients for digestion (like fiber in carbs, amino acids in complete proteins, essential fatty acids in healthy fats) goes on for too long, then the gut microbiome may shift negatively in the complete OPPOSITE direction: unhealthy. 

Research on the metabolism-weight-leaky gut connection is in its infancy. But new studies are being released daily proving this to be true. 

One of my favorites is the mice and twin study showing how the gut determines your metabolism. When researchers transplanted bacteria from an obese twin into mice, they found that mice gained weight; whereas mice that got bacteria from lean twins lost weight. All this without ANY change in diet or exercise at all!

In a follow-up study, researchers conducted this experiment just with human twins and found the exact same thing. Twins with certain gut bacteria tended to experience leaky gut weight gain (and hold on to it) way easier, compared to twins with a completely different microbiome profile. 

And one more follow-up study showed how the gut microbiome can prevent obesity and leaky gut weight gain, in spite of a high fat diet. The mice that had higher amounts of weight gain resistant bacteria, like Muribaculaceae, the more likely they were to remain lean compared with mice that had dysbiotic guts. Whereas mice that eat a low calorie, restrictive diet, but still have a dysbiotic leaky gut underneath it all will experience impaired glucose metabolism and easier leaky gut weight gain. 

Your gut microbiota determine your metabolism and body composition!

Changes in microbiota composition (not excessive exercise or extreme diets) are significantly associated with body weight and body fat loss or gain. 

This fact, and only this fact, explain why most diets seem to work in the short term (often to only backfire in the long term)—the gut shifts in the first 4 to 8 weeks in a positive direction, but continued energy restriction is not sustainable and the gut can become unhealthy again on a long term restricted diet as demonstrated in a study where participants followed a low cal diet for up to 8 weeks.

They experienced initial positive shifts in body comp, only to revert back to their “set point” the longer they continued trying to diet. If they had instead focused on rebuilding and supporting their gut health, they may have experienced a different story!

Want to to heal from gut-weight related issues, like dybiosis, SIBO and leaky gut weight gain? Ditch the Stairmaster and look no further than these 10 Natural Hacks to Kick Leaky Gut Weight Gain (that no diet or fitness trainer is talking about). 

Heal Your Gut, Lose the Weight: 10 Natural Hacks to Kick Leaky Gut Weight Gain

#1. Increase Soluble Fiber & Resistant Starch

Fiber fuels healthy gut bugs! 

This is why “prebiotics” are arguably more important than probiotics! Unfortunately, only 1 out of 10 eats the recommended number of vegetables each day (2 to 3 cups worth), and with the popularity of no carb and low carb diets (like keto, animal based, and “dirty vegan”—ie. Vegan processed foods), fiber is significantly lacking.

This is no bueno (no good) for those probiotics and increasing gut bacteria diversity. 

One study found

Another found.

Fiber is your friend.

That said, not all fibers are created equal.  Some fibers, like fructans, can actually have a negative effect and lead to inflammation. Additionally, certain compounds in our food, like lectins in legumes or certain bacteria, can stick to the lining of our gut and potentially cause problems. 

This is why MANY people fall into the dilemma of bloating and constipation from vegetables, as described below: 

Client: “But fiber makes me bloat! … And I heard vegetables are “toxic”! What do I do?!”

Many health conscious dieters report one of the reasons they “don’t like vegetables” or “don’t eat vegetables” is due to gas, bloating, constipation and other uncomfortable gut-related symptoms. Others have heard vegetables are toxic with claims like, “Our ancestors didn’t eat vegetables” and “there are toxic compounds in vegetables that are not meant for consumption.” 

Although avoiding fiber and vegetables may seem like a great solution for feeling better, some road blocks that complete vegetable restrictors run into is: increased food sensitivities, increased constipation, fitness plateaus, weight loss and body fat loss plateaus, a slower metabolism after several months into their carb-free diets and increased fear and reservations around foods. 

Truths:

Fiber is more difficult for many Westerners today, primarily because we’ve had disrupted gut microbiomes for years that do not know how to digest these fibers. Dysbiosis (gut imbalances) is epidemic in modern day thanks to our long-seeded histories of things like: antibiotic exposures; processed food diets laden with seed oils, sugars, chemicals and artificial ingredients; gluten and conventional dairy—stripped of nutrients and enzymes; environmental toxins and mold exposures; lack of probiotic and prebiotic rich diets in our early years (when our gut microbiomes were seeded)…just to name a few. Consequently, our gut bacteria diversity is a sliver, a fraction of what is ideal for a thriving, metabolically healthy humans, and consequently, many health conscious eaters opt for vegetable-free dishes and low carb meals, reporting resolution of gas, bloating and constipation by their avoidance.

Vegetables and fruits were the first foods in the Garden of Eden, and were the most readily available foods for our ancestors who had to work hard to kill meat, but could more easily forage as needed in between hunts. (Humans can eat both fiber and meat). 

Cooked vegetables are completely different than raw potatoes, raw greens, raw squash, raw salads, etc. And, you DON’T have to eat every single vegetable! When you cook foods like sweet potatoes, winter squash and spinach, you eliminate many of the “toxic substances” like lectins and oxalates. For example:

One study found that boiling spinach for 15 minutes led to a decrease in oxalate content of up to 52%. Steaming spinach for five minutes led to a decrease in oxalate content of around 30%. Moreover, if you increase your gut microbiome diversity with species that digest oxalates and lectins, your tolerance of foods become a different game. One study, found that certain strains of bacteria, such as Bifidobacterium and Lactobacillus, may be able to break down lectins and reduce their negative effects. 

Moreover, if certain vegetables like Brussels sprouts, cauliflower or raw salads really bother you, you don’t have to eat them! You can find others. I personally prefer SOLUBLE FIBERS and RESISTANT STARCHES over lots of high FODMAP for this reason. 

If any of these sound like you or if you’ve simply not been eating “enough fiber” a great strategy for increasing fiber back into your diet is 3 fold: 

#1. Supplement with WELL-TOLERATED pre-biotics and fibers

#2. Add in plenty of SOLUBLE FIBERS and cooked and cooled RESISTANT STARCHES (which digest better)

#3. Gradually increase fiber with 2 to 3 bites of new fiber rich foods

along with digestive enzymes, apple cider vinegar and occasionally some antimicrobial dysbiosis clearing herbs, like oregano, to help the gut adapt during meal times

TOP PICKS

Supplements

Order most everything at the Fullscript Store (HERE) unless otherwise linked]”

• Fibromin 
• Paleo Fiber
• GI Ultra Max (HERE)

Soluble Fibers

• Berries
• Stewed apples/pears
• Carrots
• Parsnips
• Sweet potatoes
• Squash
• Artichokes/Jerusalem artichokes
• Beets
• Turnips
• Rutabaga
• Leeks
• Asparagus
• Green beans
• Zucchini
• Yellow squash
• Cooked dark leafy greens
  • Baby bok choy
  • Chard
  • Spinach
  • Arugula
  • Kale
  • Collard greens
  • Beet greens
  • Turnip greens
• Butternut squash
• Acorn squash
• Spaghetti Squash
• Delicata squash
• Hubbard squash
• Kabocha squash

Resistant Starches

Heating and then cooling food— a process called “retrogradation”== may increase the amount of resistant starch in the food, this happens when the starch molecules become more ordered after cooling, making them more resistant to digestion.

• Cooked and cooled potatoes/sweet potatoes
• Green plantains (cooked)
• Green tipped bananas
• Cooked and cooled rice and gluten free oats
• Legumes (properly prepared)

Note on reheating starches: When you reheat food that contains resistant starch after it has been cooled, the structure of the starch molecules can change, which can affect the amount of resistant starch present in the food. Reheating can cause the starch molecules to become more ordered and less accessible to enzymes, which can decrease the amount of resistant starch.

However, the degree of the change of resistant starch after reheating will depend on how the food is reheated and how long it is reheated for. For example, reheating in a microwave or oven will typically result in a lower reduction of resistant starch than reheating on a stovetop. Also, reheating for a shorter period of time will generally result in less loss of resistant starch than reheating for a longer period of time.

#2. Swig Apple Cider Vinegar & Enzymes with Meals

ACV and enzymes help digest and absorb nutrients, which can lead to a faster metabolism and weight management.

As ACV and enzymes help to break down food more effectively, then  the body gets the nutrients it needs to function properly, as well as improved satiety and appropriate hunger-fullness cues, which can help to support weight loss and metabolism.

ACV and digestive enzymes can also help to reduce inflammation in the body and microbiome as a whole.

Take enzymes with each meal and 1-2 tbsp of ACV in water at least 1 to 2 times daily.

#3. Take the Right Probiotics

There are several probiotic species and strains that have been studied for their potential role in weight loss. Some of the best probiotic species and strains for weight loss include:

1. Lactobacillus gasseri: people who took Lactobacillus gasseri supplements lost more weight and belly fat than those who took a placebo.
2. Bifidobacterium lactis: people who took Bifidobacterium lactis supplements lost more weight and belly fat than those who took a placebo.
3. Lactobacillus rhamnosus:  people who took Lactobacillus rhamnosus supplements lost more weight and belly fat than those who took a placebo.
4. Lactobacillus fermentum: people who took Lactobacillus fermentum supplements lost more weight and belly fat than those who took a placebo; this probiotic also has been shown to increase body fat “burning” and decrease inflammation.
5. Lactobacillus plantarum:  people who took Lactobacillus plantarum supplements lost more weight and belly fat than those who took a placebo; another study in 70 people who took this probiotic observed a 10 pound difference in controls vs the probiotic group, as well as a significant decrease in waist and hip circumference.
6. Broad spectrum (a combo of multiple species and strains): gastric bypass patients who took a broad spectrum probiotic experienced decreased their waist circumference even up to 12 months AFTER surgery!

Look for formulas with at least 50-100 billion CFUs, like these:

• Custom Probiotics D-Lactate Free Probiotics 
• Probiomed
• Ultimate FloraMax Critical Colon

Interestingly, current studies and technologies are emerging wherein wearable devices may be able to “control” bacteria and bacterial sections in order to regulate metabolism, glucose, peptide secretions and weight. 

#4. Cut the Chronic Cardio. Replace with HIIT, Weights, Walks, Yoga & Smart Cardio

Less inflammation is more. Whenever you’re running like a hamster on a wheel, inflammation goes through the roof. 

Chronic cardio exercise has negative effects on the gut microbiome (and consequently, your metabolism), including decreased diversity and altered composition of gut bacteria. Studies have shown that endurance athletes have lower levels of beneficial bacteria such as Faecalibacterium prausnitzii and Akkermansia muciniphila, and higher levels of pro-inflammatory bacteria compared to non-athletes. Additionally, chronic cardio exercise may cause gut barrier dysfunction and increase gut permeability, leading to inflammation and potential health issues.

The words “chronic cardio” are a code for “overtraining.” 

Overtraining can look different for different people and different exercise levels, but is typically one of 3 things: 

1.) too much or too frequent (ie. Daily—especially hard workouts)

2.) too hard (intense) or,

3.) too long (ie. 2+ hours in a session). 

No matter what type of “overtraining” you’re doing, here’s permission to turn over a new leaf! Outside chronic cardio (or overtraining), exercise does a microbiome and metabolism good!!! (Way better than sedentary lifestyles). 

Decrease inflammation in your gut and boost your metabolism with a variety of dynamic movements to keep things balanced inside. Moderate intensity aerobic training intermixed with high-intensity interval training (HIIT) (ie. not overdoing it), weight training, walking, yoga, pilates and play (ie. Tennis, dance, swimming, etc.) have all been shown to have beneficial effects on the gut microbiome. Translation: mix it up!

HIIT and dynamic exercise (ie. short and sweet: sprints, CrossFit, tennis, bootcamps, explosive movements, etc.), in particular, have been shown to have a positive impact on the gut microbiome, metabolic health and HPA Axis, as exercisers build up their tolerance with the workouts—leading to improved resiliency and fitness levels. 

One study comparing CrossFit exercisers to resistance training only found that, while CrossFitters’ cortisol levels initially spiked more when they first started training, by session #24, the subjects’ cortisol levels were normalized and their hormone levels adapted to regular training.  This study goes to show how consistency is key for improving both metabolic and gut health (and you don’t have to spend hours in the gym(. 

Additionally, strength training has been shown to improve metabolism and gut health. It improves glucose metabolism and increases the number of mitochondria in muscle cells, which can improve energy production, as well as boosts muscle mass, which in turn can improve metabolism by increasing the amount of calories burned at rest. As for the gut, resistance training may strengthen gut lining integrity and lead to an increase in beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, and a decrease in harmful gut bacteria, such as Clostridium. 

A look at elite and competitive athlete’s microbiomes—outside of marathon runners and extreme endurance athletes, like ultra-marathoners and triathletes—reveals features such as a higher abundance of health-promoting bacterial species, increased gut bacteria diversity, increased functional metabolism (for digesting a variety of foods), strong immune systems and healthy gut barrier function (ie. No leaky gut). What can we learn from this diverse approach?

A vast majority of athletes are putting in the work in the gym—resistance training, sports specific training, and recovery, and oh, yes, having fun!  Do what you love, while also feeding a variety of fitness modalities (strength, anaerobic-power, some endurance, and mobility) for a diverse level of fitness. 

In fact, in one of my favorite studies comparing professional rugby players’ gut biomes to women who did forced running at the same workout intensity (think: Orange Theory: “earn your calories!”), researchers found that the rugby players maintained robust, healthy gut biomes, whereas the women who ran like hamsters on wheels to burn calories and force their fitness experienced significant negative shifts in their gut biomes. 

All this said, the old adage in the gym world for results goes: 80% of results happen outside the gym! Meaning, what you eat and how you live matter perhaps more than the hour spent in the gym. A well fed biome (fiber (MACs—microbiota accessible carbohydrates), short chain fatty acids (butyrate), amino acids, essential fatty acids) plus a gut loving lifestyle (read: balance—daily movement, quality sleep, circadian rhythm optimization, stress relief) all play arguably a bigger role in gut health and metabolism. 

This means you can enjoy working out instead of feeling like you have to be strict about it all the time.

#5. Eat 3 Meals Per Day, Aligned with Your Circadian Rhythms

Aside from eating enough calories, eating regularly scheduled (consistent) meals has been shown to be more positive than the fasting diet culture has made it out to be!

Fasting is so hot right now, however, intermittent fasting for prolonged periods of time may have negative effects on the gut microbiome. 

Research suggests that prolonged fasting can lead to an overgrowth of harmful bacteria and a decrease in beneficial bacteria populations, which can disrupt the balance of the gut microbiome and lead to gut inflammation.

Additionally, prolonged fasting may also lead to changes in the gut barrier function, which can increase the risk of bacterial infections and other gut-related disorders. Some studies also indicate that long-term intermittent fasting can lead to a decrease in gut motility, which can lead to constipation and other digestive issues. Overall, it is important to be mindful of the duration and frequency of intermittent fasting.

A “better” solution? Eating consistent, balanced meals aligned with your circadian rhythms (ie. biological clock). 

Your gut microbiome has its own built in clock and LOVES consistency. You may have experienced this growing up when breakfast was every day at 7:30 am before heading out the door, followed by noon lunch, 3 p.m. snack after school, and 6 p.m. dinner with the fam. If you ever missed your “window”, what happened? You felt hungry! Your gut bugs said “feed us!” 

Kids are generally more metabolically healthy and a consistent schedule may have something to do with it! With kids, we don’t ever say, “Skip breakfast!” “Only drink a meal replacement for lunch!” Or “stop eating at 5 p.m. so you can get in a 16 hour fasting window!” No. Kids eat on a clock and maintain a healthy circadian balance throughout the day—ample time for quality sleep at night, a mix of work and lots of play, and meals staged accordingly to keep their gut bugs and metabolisms revved. 

The good ol’ “3 meals a day” may have been challenged in recent years by folks who claim “our ancestors only ate one meal per day!” Or, “you need to eat in a 6 to 8 hour window.” However, have you ever seen a Sumo wrestler? Many Sumo wrestlers only eat 2 meals per day. They skip breakfast and train for 2 or 3 hours before eating lunch. (Sound familiar?). 

Intermittent fasting for the majority of the day, in actuality, is really no “better” than fueling your biome appropriately with three meals per day—especially if you are already health concious. For example, a study published in the Journal of Nutritional Science in 2016 found that time-restricted feeding (a type of intermittent fasting) improved insulin sensitivity and reduced oxidative stress in overweight and obese individuals, but it did not find any effect on gut microbiota diversity or composition for any group.

Another study, published in the American Journal of Clinical Nutrition in 2018, found that consuming a high-protein breakfast led to an increase in the abundance of beneficial bacteria in the gut compared to skipping breakfast or consuming a low-protein breakfast.

A study published in the European Journal of Clinical Nutrition in 2019 found that intermittent fasting for 16 hours per day for 3 weeks had no significant effect on gut microbiota composition or diversity compared to a control group. And one more study found that breakfast eaters (compared to breakfast skippers) were less likely to experience inflammation and impaired glucose metabolism (blood sugar problems connected with weight loss resistance). 

The bottom line: Here’s permission to fuel your biome (and to eat breakfast), and include a healthy fat, fiber and protein at three meals daily.  “Fast” overnight for approximately 12 hours between dinner and break-fast to allow the gut to focus on detox and regeneration at night, and keep it “strong” by including plenty of nutrient-dense foods. If you like the idea of fasting, consider one day per week doing a longer intermittent fast or primarily-liquids day with easy-to-digest broths, shakes and soups.

#6. Balance Your Blood Sugar

Believe it or not, blood sugar imbalance is one of the biggest “culprits” and causes of leaky gut weight gain and body fat resistance.

And unfortunately, 93% of Americans are “metabolically unhealthy” (ie. Blood sugar dysreglation).

Blood sugar is basically a measure of stress and inflammation in the gut and HPA Axis (cortisol production and regulation system) based on: 

(1.) how well your gut bug are absorbing your nutrients

(2.) if you are eating the appropriate balance of macros (protein, fat, fiber), and

(3.) external and internal stress management.

A gut and a body under stress, and volatile (fluctuating) blood sugar levels—extreme highs or lows—are NOT going to lose weight or body fat. 

Imagine that you are running from a bear in the wild. How does your body feel? Stressed. What does it need to escape? Energy! (Blood sugar). As cortisol and adrenaline ZAP blood sugar stores, what do you think happens to your goals for getting a 6 pack (abs)? Poof! Your body is more concerned with survival (and preserving blood glucose intake and stores for future stressors) rather than a chiseled, lean body.

Fact: your reptilian brain CANNOT DISTINGUISH the difference in running from a bear versus, “OMG! I AM 10 GRAMS OF CARBS OVER MY LIMIT!” Versus “I HAVE CANDIDA!” Versus “I SLEP 4 HOURS LAST NIGHT AND I AM RUNNING ON 3 CUPS OF COFFEE!!!” It sees all sources of stress the same.

As a result, blood sugar, insulin and cortisol levels get hijacked…and most people have NO IDEA this is the culprit behind their weight issues.

Blood glucose monitoring, especially CGMs tracking s becoming a popular metric for assessing individual blood glucose levels around meals to see if you fall within “normal limits,” however, what it is possible to have blood sugar dysregulation even if blood glucose levels appear to be normal when measured with a blood glucose monitor. This is because blood glucose levels alone do not provide a complete picture of an individual’s blood sugar regulation.

Some people may have what is known as “normal blood sugar dysregulation” (NDSD), which means that their blood sugar levels are normal when measured by a traditional glucose test but they still have symptoms of blood sugar imbalances. This can include symptoms such as fatigue after meals, cravings, mood swings, and difficulty losing weight and body fat.

Additionally, there are other markers that can indicate blood sugar dysregulation, such as hemoglobin A1c, which measures the average blood sugar levels over a period of time, fasting insulin levels and C-peptide levels. These markers can provide a more comprehensive picture of an individual’s blood sugar regulation and help to identify underlying issues that may not be apparent with a traditional glucose test.

It’s worth noting that blood sugar dysregulation can also be related to other underlying health issues, such as hormonal imbalances, inflammation, and gut health issues

If you think blood sugar issues may be at play, try these 3 blood sugar hacks:

Eat Enough Quality Fuel

In a culture where overeating, obesity and dieting are overly talked about, “under eating” is rarely discussed. However, the vast majority of people are eating but starving at a cellular and metabolic level.

On one end of the spectrum, the “average American” is consuming 2500-3,000 calories daily, with 70% of their intake from ultra processed foods (meaning they are under-eating by 70%!). On the flip side, the diet conscious American, avoiding gluten, dairy, soy, sugar and a variety of other food intolerances, may be only consuming 500 to 1600 calories daily (25 to 75% of the ideal amount of fuel), all the while burning excess energy at Barry’s Bootcamp, 12 hour work days and late night-early morning schedules. (Read: under eating).

The number of calories and macros (protein, fat, carbs/fiber) that a person with a healthy gut microbiome needs can vary depending on a number of factors, such as their age, sex, weight, height, activity level, and overall health. There is no one-size-fits-all answer for this question. However, as a general rule, adult men typically need more calories than adult women, and people who are more active or stressed need more calories than those who are less active.

The National Academy of Medicine (NAM) recommends the following calorie ranges for adult men and women, per day:

• Adult men: 2,500-3,000 calories
• Adult women: 2,000-2,500 calories

Quality also matters here. There is a big difference in a Dorito potato chip and homemade baked sweet potato chip. I have personally found that the MORE QUALITY nutrients I consume, and the more of these I eat, the faster my metabolism gets (thermogenic “heat”).

For most people, the following strategy is a good “reality check: for determining an ideal macronutrient ratio that works best for you.

Calorie Baseline: Harris-Benedict equation. 

This equation estimates your basal metabolic rate (BMR), which is the number of calories your body needs to function at rest.

The Harris-Benedict equation is as follows:

For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

To estimate your total daily calorie needs, you’ll need to multiply your BMR by a factor that takes into account your activity level.

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
• Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
• Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise or sports and a physical job or training twice a day): BMR x 1.9

It’s worth noting that this is just a rough estimate and your calorie needs may vary depending on your individual body composition and health condition. Also, it’s always best to consult with a healthcare professional or a registered dietitian to determine an appropriate calorie intake for you. They can take into account your personal health history, medical conditions, medications, and other factors that can affect your calorie needs.

Carbohydrates

Based on your health status, age, activity level, and other lifestyle factors, select one of the categories of carbohydrate intake. Note: moderate carbs consisting of real carbs (like potatoes, squashes and fruits) is a good place to start for most people. Super low carb diets can backfire.

• Very-low is less than 10 percent of total calories
• Low is 10 to 15 percent of total calories
• Moderate is 15 to 30 percent of total calories
• High-carb is more than 30 percent of total calories

To determine the number of grams of carbohydrates you should consume per day, you will first need to convert the percent of carbohydrates you’ve chosen into a decimal. For example, if you’ve chosen a carb intake of 15%, you would convert this to 0.15. Next, multiply this decimal by your total daily calorie intake.

For example, if you’re a man who eats approximately 2,500 calories per day and is aiming for a carb intake of 15%, you would multiply 0.15 x 2,500 which equals 375. This represents the number of calories from carbs you should consume per day. Finally, divide this number by four, as there are four calories in one gram of carbs, to determine the number of grams of carbohydrates you should consume per day (in this case, 94 grams).

Protein

To determine an appropriate protein intake for your health status, activity level, and life stage, select a protein intake category that best fits your needs.  A healthy person should aim for 10-20% of their total calories to come from protein, while someone looking to lose weight, correct blood sugar issues, or gain muscle mass may aim for 20-35% of their total calories to come from protein.

For example, a man looking to lose weight could aim for 25% of his calorie intake to come from protein. To calculate this, you would multiply your daily calorie intake (e.g. 2,500 calories) by 0.25 (625 protein calories) and then divide that number by four (since there are four calories per gram of protein) to get your daily recommended protein intake (e.g. 156 grams).

Fat

Once you have determined the ideal intake of carbohydrates and protein, use fats to make up the rest of your daily calorie intake. It’s important to note that each gram of fat contains 9 calories. When it comes to the type of fats you consume, your genetics and health status should be considered. If you have gallbladder congestion for example, it is advisable to limit fats to a moderate-lower intake and focus on fiber and protein. Work with a practitioner to customize this.

Eat Enough Protein

Protein is the #1 nutrient for blood sugar stability all day long. Ideally, aim for 0.8-1 gram of protein per pound of healthy body weight per day, starting with 20-40 grams within the first couple hours per day, and the source matters.

Plant-based protein sources can contain compounds such as lectins and phytates that can interfere with the absorption of nutrients and cause digestive issues in some individuals. Lectins are proteins found in some plant-based foods that can bind to carbohydrates and proteins in the gut, leading to digestive problems such as bloating, gas, and diarrhea.

Phytates are compounds found in certain seeds, grains, and legumes that can bind to minerals such as iron, zinc, and calcium, reducing their absorption in the gut. Ever wonder why plant-based diets often result in hair loss and thinning hair, dark under eye circles, easily bruised skin, hormone imbalances (low T, PMS, irregular cycles), bloating and constipation, and nutrient deficiencies (low zinc, vitamin A, D, low iron, low B vitamins)? Voila.

Animal proteins are the most bioavailable food on the planet (you never see a chunk of undigested chicken or beef in your poo!)—the body uses it! Top picks include:

• Pasture raised poultry
• Grassfed, grass finished beef and bison
• Pastured eggs
• Bone broth
• Wild caught fish 
• Wild game (duck, deer, etc)
• Lamb
• Pasture raised pork (farmer’s markets are a great spot to find)

Beyond blood sugar, quality protein intake supports healthy body fat composition thanks to the abundance of Bifidobacterium-related gut bacteria species in the presence of higher protein diets. 

Eat Every 4-6 Hours

It is believed that going 4-6 hours between meals may be beneficial for the gut microbiome because it allows for a period of rest and recovery for the gut, similar to the concept of “muscle memory” in exercise. During this time, the gut has a chance to clear out debris, repair and regenerate cells, and produce enzymes and other compounds that help to maintain a healthy gut environment.

When we eat frequently, the gut is constantly working to digest food and absorb nutrients, which can lead to inflammation, gut damage and an overgrowth of certain types of bacteria, especially the harmful one Eating every 2-3 hours, on the other hand, may disrupt this process and put added stress on the gut. This can lead to an imbalance in gut bacteria, which can contribute to gut-related health issues such as inflammation, leaky gut, and poor nutrient absorption.

#7. Cleanse Out the Bad Bugs 

Dysbiosis, SIBO and candida will hold your gut and metabolism back from leaning out.

Work with a clinician to determine if you have gut-related condition to address, then use the appropriate cleanse strategy that may include agents like:

• Antimicrobial herbs
• Monolaurin
• NAC
• Enzymes
• Triple probiotic therapy
• Binders and fibers

Most protocols occur over the course of 30-60 days, while emphasizing gut loving foods and a gut loving lifestyle (lower stress and toxins).

#8. Poop Daily 

The average amount of feces stored in the human colon can range from about 4 ounces to 2 pounds. The exact amount can vary depending on factors such as diet, hydration levels, and individual bowel habits. The colon’s primary function is to absorb water and electrolytes from undigested material, forming solid feces that can be eliminated from the body.

If you’re not pooping daily, Houston, we have a problem.

Golden Poo Hacks

• Chew your food until fully liquified and slow down
• Drink water w/ lemon and sea salt first thing and sip 8-10 cups throughout the day
• Magnesium drops in your morning or evening water
• Vitamin C – 500 mg every hour until you poo (then back down by 1 dose for daily use)
• Probiotics: Lactobacilli plantarum
• Squatty Potty 
• Take a “pro-kinetic” in the morning and evening to stimulate bowels naturally 
• Eat food w/ breakfast (can create ‘bulk’ in your stool to go #2)
• Sip Smooth Move Tea
• Apple cider vinegar shots 
• Include soluble fiber, pickled veggies and resistant starch in diet; Avoid raw veggies and raw salads
• Eat warm and room temp foods and water
• Get down on 4’s: table top position (hands and knees)
• Do a Quick Gallbladder & Liver Flush (directions here)
• Coffee Enema (directions here)
• Prune juice (4-8 oz pure juice) + 1 tbsp grass-fed butter, MCT or coconut oil 
• Vagus nerve retraining

#9. Balance Your Hormones 

Hormone imbalances including estrogen dominance, high cortisol and low testosterone all can prevent weight loss and body fat resistance. The #1 driver of imbalanced hormones? Your liver/gallbladder and gut microbes!

The liver is a key organ in hormone regulation and metabolism. It not only breaks hormones down to decide what to do with them; it then creates bile—a sludge like substance that helps carry hormones “out the door” into the small intestine for further breakdown. Your gut microbes also play a huge break down excess estrogens in the gut—“eating them up,”  followed by elimination through your urine and poo.

Hence, contrary to popular belief, if you really want to balance out your hormones, you don’t need to supplement with excess hormones, but instead you need to cleanse your liver and boost your estrogen degrading gut microbes.

A great way to start “loving your liver” and balancing your hormones includes:

Hydrate: 

Drink warm lemon water: Start the day by drinking 8 to 16 oz. of warm water to help flush out toxins and improve digestion. Add in lemon juice: Squeeze the juice of half a lemon into a glass of warm water and drink it on an empty stomach to help stimulate the liver. Bonus: Drink 8 oz celery juice on an empty stomach (after water)
Add in: Sip Flora Essence Detox Tea: 2 oz, 1-2x per day, or 1 cup of dandelion tea, and apple cider vinegar shots with meals.

Twist it out:

Yoga positions that benefit the liver include twists, which massage the liver, and inversions, which improve blood and lymph flow to the liver. An example is the Supine Twist: Lie on your back with feet on the floor. Lift your hips and move it slightly to the right, then lift your legs and let them rest on the left side. Extend your arms into a T shape. Keep a slight inward curve in your lower back, and keep your knees in line with or slightly below your hips. Relax your shoulders and look to the right if neck allows. Breathe deeply into your belly. After 5-10 breaths, repeat on the other side.

Resolve anger:

According to Chinese medicine, the liver is related to anger which is considered as a hot and dynamic yang emotion. When we suppress anger, it accumulates heat in the form of inflammation in our body. A proper diet can decrease liver inflammation, but managing emotions, especially anger, can also play a crucial role in maintaining both physical and energetic health of the liver.

Support with dry brushing and sweat.

Dry skin brushing can help improve circulation and support liver function by promoting the elimination of toxins through the skin. Additionally, regular physical activity or using a sauna can help support liver detoxification by promoting sweating and the elimination of toxins through the skin.

Just breathe.

Breathing techniques can help stimulate the vagus nerve and calm the HPA Axis, consequently improve blood flow to the liver, allowing it to function more effectively in filtering out toxins and waste products. This can lead to improved liver function and overall cleansing.

“Breathing techniques” not only include overt breath work (ie. Inhaling for 5-10 seconds, and exhaling for 5-10 seconds), but also include incorporating breath work into our daily lives via intentional breaks and time and space, away from screens and to-do lists to do something you enjoy for fun and/or peace most days (a breath break for your soul, such as creativity time, yoga, reading or time in nature).

#10. Change Your Story                        

If you want to get results, you need to change your story.  Stories are what drive us day-to-day, and they are what inspire us to action, or prevent us from moving a muscle. Limiting stories keep us stuck. 

Are 70% of Americans overweight because the strategy for becoming thin, fit, and healthy is really so complex? Is the information hidden and only available to the 1% or incredibly expensive? Heck, no.

The answers are available everywhere: There’s a gym  with someone who can instruct you within a short drive. There are trainers all over the world, some of which will coach you online, wherever you are! The web is filled with free advice, and, of course, there are thousands of books on fitness and weight loss available for you to download right now to your iPad or smartphone.  You have to work to avoid finding the strategies for becoming fit, strong, and healthy.”

If you’re not taking action and the answer is sitting there in front of you, there’s only one reason: you’ve created a set of beliefs that you’ve tied into a story–a story about why it won’t work, why it can’t work, why it only works for other people.  It’s only for the rich, the thin, the lucky, the happy in relationships.  It’s easy to come up with a limiting story.”

We get what we expect, from ourselves, from others, and from life. We are the stories we tell ourselves. Stories control our emotions, and emotions drive all of our behavior and actions.

Ultimately: The people that make changes that stick, create compelling stories for themselves and for their world.  They use stories to create possibility and to empower them to take action. Divorce the story of limitation and marry the story of the truth, and everything changes. 

REFLECTION

• What is the story you’ve been telling yourself? (Ie. Think about in context of one area, such as: relationship, health, identity, money/career, future). 
• Where does this story come from?
• What has the outcome of this story been?
• What is the new story you want to believe? 

ACTION

• Write your new story — how does this new story unfold?
• Create a ‘power’ statement that connects you to your new story and repeat it regularly (especially when the old story pops up).

SUMMARY

Want to lose weight naturally with a gut reset? Book a 20 minute health strategy call https://p.bttr.to/3naoQzb today to discuss options for helping you heal, inside and out.

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