WELCOME TO WEEK 5

"The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet."
- Dr. Will Bulsiewicz

Feeding Your Gut

There is a large and diverse variety of microorganisms (microbes, bacteria, fungi) living in your gut, called the gut microbiome. While this might seem alarming, many of these microbes are actually beneficial for our health. These gut microbes:

build resistance to disease
synthesize essential nutrients, such as vitamin K2, which is important for bone health
create by-products, such as short-chain fatty acids that support digestive health.

The foods we eat – and don’t eat – have a major impact on the microbial composition in the gut. The microbes in our gut like to eat lots of diverse, high-fiber plant foods. Highly processed foods – often full of unhealthy fats, artificial sweeteners, and added sugar – are less likely to keep beneficial microbes around. Instead, they can invite in unhealthy bacteria.

Diets rich in whole grains and a variety of fruits and vegetables increase microbial diversity, leading to positive health outcomes, such as improved metabolic and immune function. By making food choices that allow gut microbes to flourish, you’ll naturally “crowd out” those processed foods that are less beneficial. Plus, the gut microbiome begins to change within just a few days of making dietary shifts – so it’s never too late to start feeding your microbes well!

According to the one of the world's leading gut health experts, Dr. Will Bulsiewicz, you should aim for eating at least 30 different plant species per week. That's 30 different species, not servings. That means 30 different varieties of vegetables, fruit, legumes, spices, nuts, seeds and herbs.

If you want to nerd out a little more, read my recent blog post, Feeding Your Gut.

FEEDING A HEALTHY GUT

Recovery

We've talked quite a bit about different ways to get proper movement - cardio, strength training, mobility work. But what do you do after a hard workout? Proper recovery helps your body repair muscles, restore energy and reduce soreness. Here's a well-rounded approach to be able to get the most out of your next workout:

Immediately after exercise (within one hour):

Cool down: 5-10 minutes of very light cardio (walking, light cycling) to lower heart rate.
Hydrate: Replenish fluids lost during exercise by drinking water with electrolytes (a topic we'll cover in more depth next week) to prevent cramps, especially after heavy sweating.
Refuel: Get in some protein (for muscle growth) and complex carbs (to replace fuel).

Ongoing recovery (within 24 hours):

Massage & foam rolling: Stimulates blood flow to reduce stiffness and delayed-onset muscle soreness (DOMS). Going to a massage therapist frequently can get pretty expensive. We have a massage gun at home and use 4-5 times per week.
Mobility work: Same as #1. Refer to the mobility routine we covered last week.
Sauna or hot tub: Increases circulation and promotes relaxation and can enhance cardiovascular adaptions from training. Contrast therapy - alternating between sauna/hot tub and cold plunge/shower may enhance recovery even more. But sauna alone has tremendous health benefits, outside of just recovery.
Sleep: Prioritize getting enough quality sleep, as deep sleep stages are crucial for tissue growth and muscle repair. Quality sleep cannot be emphasized enough as a foundation for health.

This Week's Recipe:
Chia Seed Pudding

This may be the easiest of the recipes I throw out there, and for as simple as it is to make, it's incredibly nutritious as offers significant benefits for gut health, heart health and blood sugar control due to high fiber, protein, omega-3 fatty acids, magnesium, calcium and phosphorus among other minerals.