Weight loss + changes in body composition can be complicated and there are several variables that can impact your caloric expenditure (calories in vs calories out). Be sure to check out the intro on this topic:
https://coachingwithabby.com/blog/calories-in-vs-calories-out/
Today, I want to review digestive health (GI health) and the implications this can have on one’s metabolism. The reason that I bring up digestive health second in the series behind stress is that your gut tends to be the first thing that’s impacted when you’re stressed. And it can really impact your results (both inside + outside of the gym). Let’s be honest: when you have GI issues you probably aren’t feeling or looking your best.
Think about the last time you watched a scary Halloween movie, had a job interview, had to talk in front of a big audience, had pre-race jitters… or even when you met your significant other. Those anxious butterflies (good or bad stress) illustrate how closely connected your brain is to your gut.
What factors impact your gut health?
- Diet: sugars, processed foods, certain chemicals/artificial ingredients, etc.
- Fiber intake
- Alcohol + caffeine consumption
- Allergies or sensitivities
- Hydration
- Sleep
- Stress (Remember that anything and everything is considered a stress. You can refer to this blog I posted about stress: https://coachingwithabby.com/blog/got-stress/)
How does this impact me?
- You struggle with digestive issues (which are UNCOMFORTABLE + FRUSTRATING!!!): heartburn, bloating, constipation, diarrhea, etc.
- Effects how you digest/absorb nutrients which can lead to nutrient deficiencies.
- 80% of the immune system is located in the gut. Digestive issues have been linked to autoimmune issues like Hashimoto’s thyroiditis, arthritis, psoriasis/eczema, PCOS, etc.
- Certain hormones are produced in the gut (thyroid, happy hormones, sleep hormones) which are necessary for looking good + feeling good.
How can you improve gut health?
- Decrease stress 🙂
- Focus on a balanced diet with adequate protein, fat, and carbohydrates and overall adequate calories. It’s not uncommon for me to see people who don’t eat enough struggle with bloating, water retention, and constipation.
- Eat adequate fiber: vegetables, fruits, avocado, chia + flax seeds, lentils, etc. I have my clients track their food intake and target 25-35g Fiber/day. You need to work up to this and pair this with water.
- You should be pooping at least 1x/day (effortless). Constipation is a common cause of bloating.
- Hydration! Aim for half of your body weight in ounces of water per day. Ex: 140 pound female needs a minimum of 70 ounces/day. More water is required at altitude, higher temps, if you’re more active, etc.
- PS: Alcohol, caffeine, soda, etc don’t count towards your total water goal 😉
- Work with a Registered Dietitian Nutrition Coach, such as myself. I complete a full initial assessment on my clients and help you customize your nutrition, food choices, macro goals based on your info.
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Did you find this email helpful? Have questions?
Hit REPLY and let me know if you want to set up a FREE Discovery Call to discuss your digestion/goals. I use an approach that integrates tracking macros + addressing underlying problems that impact results.
Fuel your dreams!
Coach Abby
Registered Dietitian Nutrition Coach & Personal Trainer
