Healthy gut tips and recommendations

fitness expert appalled 2019
California-based fitness expert appalled by health statistics
December 6, 2018
healthy gut tips

Relaxation Heart Relax Love Belly Girl Rest

I,hope you’re doing really well today,we’re gonna talk all about having a,really healthy gut I think this is one,of the most important things when it,comes to having a healthy happy,well-functioning body your gut is almost,like your second brain and actually 95%,of your serotonin which is the happy,chemical hormone that makes you feel,really good that is mostly produced in,your gut so not in your brain but in,your gut so we want to make sure that,our gut is happy so that it can share,that beautiful serotonin with our brain,plus your skin is so affected by the,health of your guts if you suffer from,acne or oily skin or you merely want to,improve the appearance and like the glow on your skin having a good digestion is key for that so I want to share my tips,with you guys these are the things that,work really well for me when I’m,consistent with these things I do see it,in my body my stomach stays nice and,flat I don’t have like digestive issues,and I just feel better.

So let’s get,started with the first tip now this,might be a little TMI but I want to go,there today with this video I think it’s,really important to talk about this and,it’s such a key and having healthy,digestion and that is elimination it’s,kind of funny how like eating and,socializing around food and like,consuming food is such a normal and like,socially acceptable thing to talk about,but like you know the other end like,where does that food go that end of the,process is something that’s not really,talked about and I do understand why but,I want to go there today because I think,it’s so important so my first tip for,healthy digestion is to visit the,bathroom,first thing in the morning this is,actually something which’s commonly,practiced in the IU Vedic tradition of,medicine the way that I do this and a,lot of you guys may already know this if,you’ve seen my other articles maybe what I,ate today’s I drink water the first,thing when I wake up I have,room-temperature water that’s really,important you don’t want to have cold,water first thing in the morning and I,would just recommend not having cold,water at all because it’s really not,that good for your gut so,room-temperature water or sometimes I,do warm water it’s a boil some water and,I’ll have like half boiled water and,half regular water so that it’s a nice,kind of like warmer temperature and I,will drink that and you guys it sets off,my digestion when you drink water first,thing in the morning it creates like a,natural kind of like flow in your,digestive system and it starts to become,like a little signal and a little,trigger to your body so drinking water,first thing in the morning is so so so,important and also you have just woken,up from a really long fast so when,you’re sleeping you’re not eating or,drinking anything and the first thing,that you want to do is rehydrate your,body.

We’re made of almost eighty percent,water and all of our selves all of our,tissues and organs they need water,especially our digestive system and also,if you just think about it from your,body’s perspective what would you want,to get first thing in the morning,you would want something natural,something that you can use and you know,things like coffee and and food that’s,fine but I think first thing is really,important to have water when you,eliminate first thing in the morning you,are freeing up all of that space in your,stomach and you just feel so clean and,like tight and light weight you know you,don’t feel like heavy or bogged down I,usually wake up pretty early but if we,have like a flight or something that’s,maybe at 6:00 in the morning and I still,want to do like my little routine and,things I will factor in the time that I,need to have my water in the morning and,go to the bathroom I will not start my,day before I go to the bathroom I,actually used to struggle a lot with,this a few years ago before I got into,this really good rhythm I would get,ready super fast and I would go and then,I would just kind of like wait but,sometimes if I was stressed or I had,people over or I don’t know like I was,on vacation or something I just felt so,awful in my stomach and I remember it,cost me a lot of stress as well plus if,you think about it what you’re,eliminating is full of toxins and like,old stuff that your body doesn’t want,and if you just let it sit in there for,too long it’s also not good for your,body and you’re kind of like sitting in,your own toxins.

You know so soon as you,you want to eliminate that stuff if you,start doing this regularly you will get,into a really good for them and a really,good habit of doing this and it will,become like second nature if I’m at home,if we’re traveling whatever the case is,I always make sure the night before that,I have at least like a liter to a liter,and a half of water and I will drink,that in the morning I’ll go to the,bathroom and then I’ll start my day I’ll,do my meditation after that I’ll do my,exercise I’ll do my journaling my work,or whatever it is but that is like the,number one thing that I do when I wake,up so now I think we know each other a,little bit better I hope you can,appreciate my honesty and my willingness,to provide value to you guys even though,it’s something that’s not really talked,about a lot but this is something that,is key for me with my digestion and that,allows my stomach to stay flat allows me,to feel really good and lightweight and,like not bogged down throughout the day,additional little tip as we’re already,on this topic when you do go to the,bathroom keep your knees up you wish to,be in the natural position for,elimination and that is with your knees,upwards also on the topic of water and,staying hydrated that is of course such,a key I’m personally not a huge fan of,drinking a lot of water with my meals I,prefer to have most of my water like,between them so either before or after I,will sometimes have a little bit of,water but too much water during your,meal can actually dilute the saliva and,the enzymes that it takes to break down,the food so you don’t want to be like,over diluting and overflowing your,system with water when you’re eating but,like an hour or 30 minutes before you,sit down to eat is an amazing time to,drink water because you’re loosening up,your digestive system you’re lubricating,it you’re waking up the cells with lots,of good hydration so that’s definitely a great plan and also very very important to know.

My,second tip for a nice flat tummy and,good digestion is to feed the good,bacteria in your gut,there are prebiotics and probiotics,prebiotics are like a good fertilizer,for the good bacteria in your gut pretty,bad,come from pretty much all plant-based,food so sweet potato is a great source,of P biotics the greens are another,great source there are certain types of,fruits that are good like apples and,then there are probiotics which are live,bacteria that can be found in yogurts,and in like kefir and also in fermented,foods like kimchi sauerkraut and,kombucha and different things like that,so you need a good balance of both for,your gut. There are also certain,supplements which you may take that have,prebiotics and probiotics one that I,really like is called glow it’s the,inner beauty powder from the Beauty chef,I mentioned this in one of my recent posts and I,really really love this it’s got a blend,of over 20 natural ingredients and you,get a minimum of 500 million probiotics,per serving. There are lots of,supplements on the market so you can,definitely you know pick and choose,which one suits you but this is one that,I have really been enjoying lately it’s,a with having a good balance of,prebiotics and probiotics it’s also,really important to eat,anti-inflammatory foods inflammation is,one of the biggest culprits when it,comes to imbalances in the body and most,inflammation stems from not having a,healthy gut so examples of,anti-inflammatory foods are for example,cruciferous vegetables which are,especially good for the gut so broccoli,cauliflower Brussels sprouts so many,doctors whom I read about and read books,from and just watch like videos and,documentaries on they all stress the,importance of cruciferous vegetables,sweet potatoes are also very,anti-inflammatory and it’s something,that the bacteria in your gut love and,of course most greens are,anti-inflammatory you can do some,research online and find like the best,anti-inflammatory foods and of course on,the opposite end of the spectrum you want,to avoid foods that cause inflammation,that caused this like disruption in your,gut and a lot of you guys probably know,about gluten that’s a huge sensitivity,for a whole lot of people for the most part I,do avoid gluten but there are certain,occasions where I’ll indulge in a nice,pasta or I’ll have some bread or I have,like you know a cake or something that,has gluten in it but I think it’s more,about what you do for most of,your diet so I don’t believe in a,completely restrictive 100%,100% of the time I would say like 80 to,90% of my diet is really good like I,just enjoy eating clean and healthy but,then I do have my moments when I’m not,so healthy we’re human we have cravings,we socialize we go places where it’s not,always easy to find you know super super,healthy things specifically if we’re,traveling if you know we’re in airports,or at hotels or we just want to enjoy a,life you know there are those moments I,don’t think you have to be so so strict,on yourself but in general I try to,avoid gluten something else that can,cause a lot of inflammation in your body,is dairy we’ve spoken about dairy at,tons and tons on my channel and you guys,know that’s something that I avoid for,my skin and there are so many,alternatives to dairy products these,days you can find milks cheese’s butters,yogurts ice creams pretty much,everything so for me it’s not something,that I even like I’m not even interested,in it I can’t find those other,alternatives if you know I am craving,something like that so Dairy is,something to definitely avoid or your,gut and of course you know highly,processed things,sugary things soda as things like that,and my third tip for healthy digestion,is intermittent fasting this is,something that I talked about briefly in,my last vlog and with intermittent,fasting you’re giving your digestion a,break from eating not necessarily about,cutting calories or eating less food but,you eat your food in a particular window of,time and then you let your digestive,system rest for the remainder of the time so,it works really well for me is I’ll have,my last meal at around 8 o clock in the,evening and then I’ll have breakfast the,next day but I’ll wait until around 12,o’clock to eat that gives my body around,a 16 hour and fasting period I’ve been,loving the benefits so far and there’s,so much information and research that,you can read about I think it’s also a,really great way to get to know your,body better and to start eating more,intuitively there are different ways of,doing an intermittent fast but I think,just like the principle of not,overloading your digestive system you,know for the whole day is really,important I will leave some interesting,resources down below in the description,box if you guys want to read more about,this run to my fourth tip for healthy,digestion and a flat,tell me that is exercise so exercise is,not only really good for just burning,excess calories and extra fat and,toning up your body from a physical,level but if you think about it when,you’re exercising you are literally,moving your body so you’re moving your,organs you’re moving your intestine and,it allows all of those tubes to move as,well and if you’ve ever seen what the,inside of our intestines look like it’s,like a very very long winding tube,that’s actually such a phenomenal thing,in our bodies I think if you stretch it,out like in the event that you stretch out the surface,of your intestine it’s almost the size,of a tennis court but anyway when you,are exercising you’re also moving at,that tube so you’re facilitating the,movement of the food through your,intestine and that’s why also doing yoga,and certain stretches can be really good,if you’re having some issues with your,digestive system specifically if you’re,just feeling like a little stuck and,constipated and that’s because you’re,literally moving and manipulating the,way that the tubes are moving and on the,opposite end of that you can imagine if,you are very stagnant throughout the,entire day if you’ve been sitting down,working at your desk or in school or for,me I spent a lot of hours on the,computer just sitting down editing,videos replying to emails working etc,sitting down too much can cause your,metabolism to really slow down and that,can also then have an effect on your,digestive tract so making sure you’re,getting in a good workout at least like,four times per week if you can do it,every single day it doesn’t need to be,something you know crazy and like a,crazy hit class or an intense spinning,class of something like that even just,going on a walk just to move your body,get the blood moving get your metabolism,fired up and just have like some,movement in your body can be really,really helpful less exercise will,release really good hormones and,endorphins in your body which make you,feel really good they make you happy,they reduce stress and all of that is,really important for you know a healthy,digestive system this brings me on to my,fifth tip which is to reduce stress in,your body basically when we feel,stressed our body is releasing,adrenaline and cortisol all over our,body,and when we’re in this day it puts our,body into fight-or-flight mode so it’s,literally diverts a lot of the blood,from my digestive system to our arms and,our legs to either run from that lion or,to fight us it’s a pure self-defense,mechanism that’s deeply deeply engraved,in the ancient parts of our brain and it,used to be a really important response,system in our body it kept us alive and,you know away from danger but now our,bodies are producing this cortisol in,this adrenaline which is actually not,helping our body in fact it’s causing,stress and havoc on our body and can,actually cause you to store more fat,specifically around your waist area so,repeatedly diverting blood away from,your di tract can actually cause your,gut wall to break down and that can lead,to leaky gut syndrome can cause a host,of other digestive issues so it’s really,important to try to keep the cortisol,level as low as possible in your body,and there are certain things that I like,to do on a daily basis that just helped,me to kind of manage that something that,I love which I’ve talked about a lot and,you guys probably know is I like to,meditate I usually do this as part of my,morning routine I will take 10 to 15,minutes and I’ll open an app on my phone,it’ll either be headspace simple habit,is really good as well and there are,lots of great meditations for free that,you can find on YouTube it’s an amazing,thing to do in the mornings and it,really helps set the tone for the day it,is quite relaxing to sit there but it,also teaches you mindfulness thought,about just feeling good in the moment of,meditation but you know you can take,that lesson that you learned or those,skills that you’re learning through the,meditation and carry them with you,throughout the day and that has a huge,effect on your stress levels on your,happiness on how reactive you are to,certain things and also on your focus,and where you choose to place your,attention so meditation is amazing we,also spoke a little bit about exercising,which is of course so ideal for your,body and to keep the stress levels low,and just in general attempting to keep,yourself talk positive as well and not,being too like negative on yourself,because that can result in a lot of,and that’s all like self manufactured I,mean there’s things that have been,outside of us that we can’t always,control like you know if your client is,late or if the weather is horrible or,you know there’s traffic and things like,that those are usually out of our,control but what’s in our control are,our thoughts our environment will we,choose to listen to what we choose to,read and how we can like uplift and,motivate ourselves and also when I sit,down to eat I want to eat in a calm and,peaceful setting I don’t like to eat if,there’s like a big discussion or an,argument or something going on like I,just can’t my stomach is gonna be so,upset but I like to take my time when I,eat I don’t want to be stressed I will,usually sit down and I’ll listen to an,audiobook or I’ll watch something nice,on YouTube or you know be with a friend,I try to have a positive conversation I,don’t really like to talk about you know,negative things or upsetting things over,food because I feel like it has such a,huge effect on my digestive system and I,just feel like I can’t digest the food,properly and especially when I am alone,and I’m eating I also try to think about,how the food that I’m eating is really,going to nourish in my body and the time,just to be present and mindful of what,you’re eating and not be like in a whole,other world and like shoving food down,your throat that I think you also eat,more intuitively that way as well when,you are present and when you are more,mindful have you ever noticed if you’re,like watching TV or you know distracted,by something and you have like food or,sweets or whatever I anyway would eat,way more than if I was being present and,mindful when I’m eating so definitely,keep that in mind and what that said as,well if you are going to indulge in,something with like a cookie or a cake,or whatever have a good feeling when,you’re doing that if you are gonna,indulge in something that’s not that,healthy and then at the same time you’re,thinking about how bad it is for you,that also produces cortisol and that,like not such a good feeling in your,body so if you’re going to indulge in,something feel good about it I think,it’s so important to have a good balance,and not be like super super restrictive,and have like a negative,mindset around food so those aren’t my,top five tips for a really healthy gut,for healthy digestive system for a flat,tummy these are the things that work,really well for me and I would love to,hear from you guys let me know if you,also practice some of these things that,I talked about and which one works,really well for you or if you also have,some tips that I haven’t talked about in,this video please share them with me,down below in the comments it’s always,nice to hear from you

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