“2 Nutrition Essentials that work together for better Health”
This may come to surprise some of you but your GUT bacteria eat the same shit that you eat. If that just blew your mind then… welcome to the party. Now we can start getting to the root of optimal health. No matter your goal of being the best athlete possible or just avoiding the nursing home, I will explain how the two essential GUT necessities of Fiber and Probiotics work together. This, my friends, is a look inside yourself.
Dietary Fiber is consumed in a few key ways but none more important than in Leafy Greens. The recommended daily allotment of Vegetable Fiber is 30-35g, and the majority of Americans fall well short of getting it in. When fiber is lacking there is a heightened inflammatory process in the body, a starving of vital GUT bacteria, and a degradation of your immune system.
Sugar in Leafy Greens is called Sulfoquinovose or SQ. As you can see in the derivative of the word, there is a high Sulphur content in this sugar that your GUT bacteria use to feed themselves. The more that good bacteria in your GUT are able to access this sugar, the more they are able to aid digestion, kill off bad bacteria and improve your immunity to pathogens.
Alternatively, Sugar from foods that are NOT Fiber Rich Leafy Greens can be quite damaging. If your diet is like the majority of Americans (breads, pastas, sugar laden sodas, processed foods) your GUT is feeding Fungi rather than beneficial Bacteria. Fungi in your Gut are what produce inflammation, Yeast infections, and making you more susceptible to food borne diseases.
So first and foremost, eat the Shit out of some Leafy Veggies. All the time, every meal of the day. Do IT!
Secondly, we need to be mindful of our Plant based Probiotics. Probiotics are the good bacteria which either flourish or are absent from our GUT. Lactobacillus and E. Coli (the good kind) are two of a MILLION kinds of bacterial strains in your GUT which help you become the person you want to be.
Without regurgitating a bunch of stuff, I have written about in other Blog posts and what I have already said in this one, Probiotics and the supplementation thereof, is a good thing to test out if you want to give your performance a boost.
Supplementing Probiotics can increase your GUT’s digestive potential. Did you know that if you don’t eat good, no matter how you train or what supplements you take, your body can revert to a type of malnutrition? Imagine Probiotics as glue for good nutrients that pass through the stomach. The stickier you make your GUT with good bacteria, the more nutrients will stick around and feed your body!
Probiotics help regulate Hormone balancing. I have written about HGH (human Growth Hormone) being the holy grail for athletes in training. GUT bacteria absolutely effect your ability to produce HGH, manage Cortisol (the stress hormone) and balance the entire endocrine system. Simply, if you want to grow muscle, you need to make sure Probiotics are on your training plan.
The cool thing is that these 2 Nutrition Essentials can be one in the same. Consuming a diet that is High in Plant Fiber will populate and feed a healthy GUT Microbiome. You can eat a good diet, and let these two work for you while YOU are out crushing it in the Gym or on the Trail. If you choose to supplement with certain probiotics PLEASE KNOW that they are not a one size fits all supplement. Testing out different Probiotics is like testing all the veggies at the Farmers market, some work for your GUT and others don’t.
You become your best self through persistence and experimentation. Stay conscious, train hard, enjoy each moment of this life, spread love and things are going to be just fine. Until Next time.. With Love, E.
Programming Notes 9/4-9/8
9/4
Baseline:
400m Partner Med ball Run
20 Med Ball Sit Ups
20 Med Ball Squat and Toss to Partner
20 Med Ball Seated Rotational Toss (partners seated 6-8’ apart)
20 Med Ball Back to back High/ Low Passes
20 Med Ball Single leg Chest Passes
Dynamic ROM Hip/ Shoulder External Rotation
-Ankle Roll Outs
-Squat PNF
-Internal Rotation of Hip
-Lat Band/ Bully Stretch/ Scapula Distraction
Clean Warm Up:
7X Clean High Pulls
7X Muscle Cleans
7X Hang Power Clean to Front Squat
7X Hang Clean Belo Knee
7X Tall Clean
7X Front Squat
Clean Complex:
7X :90
-High Hang Clean
-Hang Clean Below Knee
-Front Squat
* Building Each Set
Strength:
BackSquat
2-2-2-2-2
*Building
9/5
Baseline:
2X:30
Jumping Jacks
Side Lunges
Piked Push Ups
Alternating Knee To Elbow
Strict Toes TO Bar
Power Snatch Warm Up: (Barbell Only)
7X Romanian Deadlift
7X Snatch High Pull
7X Muscle Snatch
7X Tall Snatch
7X High Hang Snatch
7X Low Hang Snatch
Aerobic Test #2 (The Final Exam)
800m Run
20 Snatch 95/65
400m Run
20 Toes To bar
*Compare to 8/8
9/6
Baseline:
Rotator Cuff Drills W/ 2.5/5# weights
3X
:40 Jump Rope Progression
:20 Hollow Body Hold
2X
:40 Handstand (scale to Pike Hold or foot on Box hold)
:20 rest
:40 Handstand Push Up (piked/ banded/strict/kip)
:20 Rest
:40 Hand Stand Walk (scale to wall Climbs)
WOD:
6X
8 Unbroken Jerks @ 65% of 1 Rm Jerk (Should Be Challenging)
:20 Ring Support Hold Top
50 Double Under
9/7
Baseline:
5 Min Row at 2;00-2:30 /500m split
12 @ Each
Half Moon Side Bends (fingers locked overhead)
Bow/Bend
Elbow To Instep Lunges
Boot Straps
Athletic Position Side Step L/R
Squat Jumps
Push Ups
WOD:
4X 1:1 Work / Rest Ratio
20 Wall Ball Shots
4 Rope Climbs
20 Box Jump OVERS
20 Double Kettlebell Bent Over Rows (back should be flat as FUCK)
9/8
Banded Good Morning
Banded Hip Activation
Banded Squats
Banded Iron Cross
Banded Pass Thru
Banded Press
10X
Superman to Hollow Rock Rotations
*keeping chest and legs off the ground at all times
Single Leg Barbell Deadlift
*each Leg
WOD;
21-15-9
Deadlift 225/135
Bar Facing Burpee
*if completed sub 8 mins, complete as many ring muscle ups as possible
