https://www.fearlessfig.com/blog daily 0.75 2025-10-07 https://www.fearlessfig.com/blog/jungian-archetypes-and-digestive-health-linking-emotional-patterns-to-microbial-dysbiosis monthly 0.5 2025-03-28 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/90e0cd46-d804-4c4c-b2e9-ed803f02638d/Screen+Shot+2025-03-27+at+8.54.45+AM.png Blog - Jungian Archetypes and Digestive Health: Linking Emotional Patterns to Microbial Dysbiosis. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/8ac5df79-dd15-456d-92bd-6259cc87786a/Screen+Shot+2025-03-27+at+8.49.17+AM.png Blog - Jungian Archetypes and Digestive Health: Linking Emotional Patterns to Microbial Dysbiosis. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/6978178c-8af5-4bf6-bba0-6b62eac2d585/Screen+Shot+2025-03-27+at+8.53.25+AM.png Blog - Jungian Archetypes and Digestive Health: Linking Emotional Patterns to Microbial Dysbiosis. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/3hkalg7d65ej1vquxi4ayawrm55jl2 monthly 0.5 2025-02-24 https://www.fearlessfig.com/blog/key-breakthroughs-from-ibs-days-2024-a-new-era-in-understanding-and-treating-ibs monthly 0.5 2024-09-12 https://www.fearlessfig.com/blog/spices-for-gut-health-combatting-common-pathogens-with-natural-remedies monthly 0.5 2025-03-27 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/762126b5-6a5d-4321-af3a-a350ba02d594/ratul-ghosh-NPrWYa69Mz0-unsplash.jpg Blog - Spices for Gut Health: Combatting Common Pathogens with Natural Remedies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/ozempic-and-gut-health monthly 0.5 2024-06-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/3200faaa-78ec-466c-b3f7-9b7771d0cb61/AdobeStock_109297035.jpg Blog - Ozempic and Gut Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/stool-test-before-and-afters monthly 0.5 2024-05-08 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/e16b6080-db5b-4ea6-873f-266a59fc7375/Screen+Shot+2024-04-16+at+2.19.56+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/b06a4001-364f-4186-aad1-bad9272d82d7/Screen+Shot+2024-05-02+at+7.37.22+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/7f59b87b-fd10-42a2-8523-5f3a242fdaee/Screen+Shot+2024-05-02+at+7.30.48+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/9a790420-7531-4ab7-8af2-0535284f73c7/Screen+Shot+2024-05-02+at+7.05.32+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/9af79659-5e65-4583-b302-667e80ca7399/Big+Text+How+to+Youtube+Thumbnail.png Blog - Stool Test Before and After - Make it stand out Click to see the video overview or if you prefer to read, continue on…. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/0c65c205-c1b4-4109-9154-ff739a10ebdc/Screen+Shot+2024-04-18+at+2.43.34+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/b1a70302-7e85-4a0c-9539-aeb1ba3260a9/Screen+Shot+2024-05-02+at+6.49.59+PM.png Blog - Stool Test Before and After - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/a-deeper-look-at-glutennbsp-microbiome-impactnbsp monthly 0.5 2024-04-09 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/5d37175f-2822-42de-9bfc-ac09b0258a5d/Blank+Project+Lifecycle+Planning+Mind+Map.png Blog - A Deeper Look at Gluten + Microbiome Impact  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/unraveling-the-energetics-of-digestive-healing monthly 0.5 2023-12-13 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/828e4ec7-f197-40c0-84ce-7c713a65a348/Screen+Shot+2023-12-12+at+9.47.38+PM.png Blog - Unraveling the Energetics of Digestive Healing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/somatic-therapy-and-the-gutnbsp monthly 0.5 2023-01-17 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/a733f55c-f200-4186-ab78-5a633e10a80d/kara.jpg Blog - Somatic Therapy and the Gut - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/the-gut-archetypes monthly 0.5 2024-09-18 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/ce5227fa-4e9c-4f93-a8c4-7c8d2df3ba9a/3.png Blog - The Gut Archetypes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/d6e7372c-2fdc-4d74-a071-d31ba7eed91e/9.png Blog - The Gut Archetypes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/cbfdc843-5ae4-4c26-bffe-c785d569cd69/6.png Blog - The Gut Archetypes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/4fc04785-4173-4ebc-b07a-7ce6d104251a/5.png Blog - The Gut Archetypes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/2f361cad-028f-457e-81ae-f701be7ba95e/1.png Blog - The Gut Archetypes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/online-food-sensitivity-tests-lead-to-overwhelm monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/0a29b133-8459-488f-a8c4-ec2da7b9b0a0/Online+food+sensitivity+tests+lead+to+overwhelm+and+delayed+healing%E2%80%A6Here%27s+why Blog - Online Food Sensitivity Tests Lead to Overwhelm and Delayed Healing… Here's Why - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/why-a-doctor-came-to-work-with-me monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1630692299786-IBED5WMV93536EBAFBSE/DSC07672.jpg Blog - Why a Doctor Came to Work with Me - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/fearless-gut-restoration-group-program-results monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/05411abe-abbc-4878-bee3-b30e881699a2/unnamed.png Blog - 7 Incredible Things to Expect Within 90 Days of My Gut Revival Program, According to Real Participants - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/functional-medicine-gut-healing-results monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/7fe78c1e-1d4a-4e90-96d7-97f42eced249/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/2cc92fa8-74df-4d6a-9597-7951bea18017/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/3d006485-a578-4919-9a99-0b7c36692f50/%E2%80%9CI+Healed+My+Diarrhea%2C+Skin+Rash%2C+and+High+Cholesterol%E2%80%94All+Thanks+to+Functional+Medicine%E2%80%9D Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/8ab4ae95-a11e-4eac-9506-26b50b7a4b47/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/5085b3cf-c2b1-4bff-8b45-59dc20cc4bf5/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/c9e78c1a-5324-4e66-b7f0-839cddfa7724/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/7de2db72-c2e4-4ba3-bd34-5f49db02130e/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/d2595b14-c861-43e8-b005-6a3be300174e/image-asset.png Blog - “I Healed My Diarrhea, Skin Rash, and High Cholesterol—All Thanks to Functional Medicine” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/how-do-i-know-if-i-have-leaky-gut monthly 0.5 2022-04-25 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/cf2aa6dd-99d4-47e5-967a-dc168c771675/How+Do+I+Know+If+I+Have+a+Leaky+Gut%3F+Read+This+to+Find+Out Blog - How Do I Know If I Have a Leaky Gut? Read This to Find Out - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/gut-health-and-female-hormones monthly 0.5 2022-03-22 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/3b6eafb2-709c-48e9-a60f-3864d2f1d9b3/Female+Hormones+and+Gut+Health%3A+Are+Yours+Imbalanced%3F Blog - Female Hormones and Gut Health: Are Yours Imbalanced? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/autoimmune-disease-and-gut-health monthly 0.5 2022-02-01 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/160bf0d1-a5c5-404c-bf44-72a742d02efe/Sarah+G+-+Blog+Post+Images.png Blog - Do Autoimmune Diseases Start in the Gut? Here’s What You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/dietary-restrictions-social-dining-tips monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/80bbc979-a76f-4e7f-b8e6-4057a068ef56/5+Must-Read+Social+Dining+Tips+for+People+with+Dietary+Restrictions Blog - 5 Must-Read Social Dining Tips for People with Dietary Restrictions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/how-to-stop-bloating-after-eating monthly 0.5 2021-11-22 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/f3af81a7-5cbf-4510-85c6-4fad04b930c7/How+to+Stop+Bloating+After+Eating+a+Big+Meal Blog - How to Stop Bloating After Eating a Big Meal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/fodmap-elimination-diet-risks monthly 0.5 2021-11-19 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1634585911405-5AF0DD0212WGXUP6QP9C/5+Risks+of+the+FODMAP+Elimination+Diet+You+Need+to+Know.png Blog - 5 Risks of the FODMAP Elimination Diet You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/fearless-fig-x-farmers-footprint monthly 0.5 2021-07-31 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1627704110986-W6P2TEWW6WI8JWH9TZM4/a778d2d8-3eb0-478a-89f5-8263054681b2.png Blog - Fearless Fig x Farmer’s Footprint - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fearlessfig.com/blog/dairy-free-gluten-free-lasagna monthly 0.5 2021-02-26 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1614353907264-UOYK32QEAGSDSHPBEWGR/Sarah+Zucchini+Lasanga+.png Blog - The BEST Dairy-Free Gluten-Free Lasagna https://www.fearlessfig.com/blog/root-cause-of-irritable-bowel-syndrome monthly 0.5 2021-02-26 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1613160109570-SXMXXQXL03V2Y92ILM5T/6.png Blog - Root Cause of Irritable Bowel Syndrome https://www.fearlessfig.com/blog/the-link-between-ibs-and-allergies monthly 0.5 2021-02-12 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1613160201903-52935GC6NOWUVYXP5727/Copy+of+Untitled.png Blog - The Link Between IBS and Allergies https://www.fearlessfig.com/blog/what-is-the-best-diet-for-irritable-bowel-syndrome monthly 0.5 2021-02-13 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1613159964825-W620JVJE676URW6RZBPD/11.png Blog - What is The Best Diet for Irritable Bowel Syndrome? https://www.fearlessfig.com/blog/so-you-were-diagnosed-with-sibo-now-what monthly 0.5 2021-01-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1611174372678-P1XH076TXBFH40GVNPNK/Untitled+design.png Blog - So, You Were Diagnosed with SIBO. Now, What? https://www.fearlessfig.com/blog/8-things-that-can-disrupt-your-microbiome monthly 0.5 2021-01-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1611174586660-UVYEGTI18UMUJNI9M8EC/Untitled+design+%282%29.png Blog - 8 Things That Can Disrupt Your Microbiome https://www.fearlessfig.com/blog/pregnancy-tips-from-an-rd monthly 0.5 2021-01-20 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1611174719677-G3ZS0TRZQH0H6XG1SJKY/Untitled+design+%285%29.png Blog - Pregnancy Tips From an RD https://www.fearlessfig.com/blog/high-fodmap-foods-and-what-to-eat-instead monthly 0.5 2020-10-03 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1601763419256-DTF5ZLJ6CSSEBG900S2E/d7ac51_7db936887f56427ca632b7834c142e8d%7Emv2.jpg Blog - High FODMAP Foods (and what to eat instead) https://www.fearlessfig.com/blog/a-gut-friendly-thanksgiving monthly 0.5 2020-10-06 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1601947888305-EQVD4E7NKB6XUKK8DVFG/image-asset.jpeg Blog - A Gut-Friendly Thanksgiving https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1601947844468-K95F7H7I589CIOAP6X6Z/image-asset.jpeg Blog - A Gut-Friendly Thanksgiving https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1601947764217-92U87P6RO9MKNA40MQF5/d7ac51_75fc48b2e08e48ac8406a7e45027a0ef%7Emv2.jpg Blog - A Gut-Friendly Thanksgiving https://www.fearlessfig.com/blog/post/my-favorite-gut-healing-recipes monthly 0.5 2021-01-22 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602048620096-8JX4ZBVFN6NJMNXU1ME2/file+%285%29.png Blog - My Favorite Gut-Healing Recipes If you suffer from chronic gut issues, meals that used to be enjoyable can suddenly trigger feelings of anxiety, stress, and fear. Because when your gut is out of whack, you never know which foods will result in an unexpected trip to the bathroom or a splitting headache that won’t go away. Unfortunately, no foods feel safe. I know just how frustrating it can be because I’ve experienced this firsthand. If you or anyone in your family is suffering from on-going symptoms like brain fog, acne, irritability, PMS, headaches, stomach aches, fatigue, and rashes, there is a good chance your gut could use some healing. Luckily, foods are powerful and your diet is a great place to start this healing process. To quickly and efficiently heal your gut, it’s best to avoid certain foods, like: Gluten Dairy Refined sugar Processed foods Alcohol Excess caffeine I know that adhering to such strict dietary guidelines might feel torturous and unenjoyable. However, dealing with leaky gut, candida, or general gut discomfort does not mean you have to miss out on the enjoyment of yummy foods. In fact, you can actually enjoy delicious foods, while your gut is healing! I promise! So, what can you eat to heal your gut? Fill your plate with the foods, like: Grass-fed beef Pasture-raised poultry and eggs Wild-caught seafood Dark, leafy greens Organic low-glycemic fruits and vegetables Nuts and seeds Sprouted grains and legumes Healthy oils, like avocado, coconut, and olive Dark chocolate (yes, you read that right - cacao can actually act like a pre-biotic and feed good gut bugs causing an increase in short-chain fatty acid production which is great!) While home-cooked meals may be your safest bet while healing your gut, there are plenty of recipes available to satisfy your cravings. Foods no longer have to be intimidating or scary. You can take my word for it. There are many gut-healing foods that taste delicious and also do the dirty work for you- repairing, restoring, and replenishing your broken down gut. Below are some of my favorites recipes filled with gut-healing ingredients: Gut-Healing Recipes Fearless Fig Recipes: Sweet Potato Paleo Quick Bread with Chia Seed Bread Sweet Potato Toast with Avocado and Sauerkraut Digestive Soothing Kitchiri Paleo Quiche If you are looking to go even deeper into healing and have a detailed guide of exactly what to eat, check out my Fearless Gut course (use code drwarsh10 for 10% off the course). I have included 40+ recipes and 4 weeks worth of meals plans that will tell you exactly what to eat. ⁠⁠ ⁠If you are ready to:⁠⠀ Find new ways to use your non-perishables⁠⠀ Eat foods that supports your immune system⁠ and digestion Find recipes with 10 ingredients or less⁠⠀ Have your total prep time take less than 35 minutes⁠⠀ Get excited about your meals again⁠ Then this course is perfect for you! The Fearless Gut course brings together the most effective tools from my private practice that I have spent years developing and the most current research in the digestive health space. You will not only receive 4 weeks of meal plans, supplement guidelines, poop charts and hands-on activities but you will receive a deeper understanding of how stress, hormones and food create imbalances in the body. Week 1 focuses on setting the foundations for healthy digestion. We discuss causes of digestive imbalances, how to create a healthy plate and some easy throw-together meals. Week 2 focuses on balancing the mind. We go through basic supplements to promote digestive health, the mind-gut connection and how to shift your mindset around your health. Week 3 is all about stress and hormones. Learn more about how to build out an effective stress tool-box, and how blood sugar and hormones can be effectively balanced to maintain gut health. Week 4 focuses on understanding your body. You learn about what your poop is telling you and how functional testing can support you in your journey. Don't waste any more time suffering on your own, get empowered and join the course! ⁠ (use code drwarsh10 for 10% off the course) https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1601764405214-Z3SVXMO8U5OFPWZV8GD4/d7ac51_46883205f2f34023a216530bcf36c739%7Emv2.png Blog - My Favorite Gut-Healing Recipes All of these recipes are packed with gut-healing nutrients and plenty of flavor to keep your tastebuds happy. And don’t worry, you don’t have to change your diet all at once. Start by picking one new recipe each week, and before you know it, your whole diet will be filled with gut-healing foods! So, which recipe will you try first? https://www.fearlessfig.com/blog/post/healthy-travel-tips monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602053235473-BZ6KAXIJQS90JETRJ06Y/file+%282%29.png Blog - Healthy Travel Tips https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602054786034-V1C1WP0QICSBIWNSD5CP/file+%284%29.png Blog - Healthy Travel Tips Food Strategy Always try to find a local Whole Foods or health food store if possible. They will always have a salad and hot foods bar so you can control your portions and the healthy balance of your meal. Remember to always aim for fiber, fat and protein. Offer to cook meals if you are with friends and family. This way you know you will be able to eat what is prepared. Research several healthy restaurant options to offer as a place to go, this way you will know what is on the menu that you can order. I hope you found these tips helpful and I would love to hear what other tips you have to stay healthy while you travel! https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602053178191-1C8WKFN33BC3CXJFXGLV/file+%281%29.png Blog - Healthy Travel Tips Supplements Melatonin - 2-3mg of high quality melatonin is great to get your body adjusted to time changes. Take it on the plane to help you sleep or take it when you arrive at your destination to get your sleep cycle back on track. The more hours you sleep, the better your digestion will be! Digestive Enzymes - When you travel you typically eat a variety of foods that are outside of your normal eating routine. This can lead to more gas and digestive discomfort. Make sure to have some enzymes on hand to help support your body in breaking down macronutrients for better overall digestion. Mag07 - It's no secret that traveling can be extremely constipating. For this reason, I always bring some Mag07 to get things moving when I am feeling backed up. Electrolytes - Travel on an airplane is dehydrating and typically when we are traveling for long periods of time our water intake goes down because we don't want to have to stop or get up every 30 minutes to pee. Electrolytes help enhance hydration and help your body more effectively process water intake. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602053308864-UTSIE3JN9LKOBDYU4KNN/image-asset.png Blog - Healthy Travel Tips Travel Items Trtl Travel Pillow - this is by far the best pillow I have ever used on an airplane. I slept for 8 straight hours which is unheard of for me on a plane! Mzoo Eye Mask - This not only blocked the light but it was extremely comfortable to wear and it didn't squish my eyes. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602053111038-SXME8RJGHOBPA4VPOUA0/file.png Blog - Healthy Travel Tips When your health is a priority, travel can be daunting. How do you make sure you eat well, what supplements should you take, how will you sleep on the plane? Fear not, I am here to give you my most recent travel tips so you can stay healthy while also enjoying yourself. This article will review the best supplements, snacks, travel items and food strategy to make your upcoming travel less stressful. https://www.fearlessfig.com/blog/post/autism-and-the-microbiome-is-there-a-connection monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602055972675-U3NZV0XFCV8HUS99FIH0/file+%287%29.png Blog - Autism and the Microbiome: Is There a Connection? Autism Spectrum Disorder (ASD) is a developmental condition that affects the way a person relates to his or her environment and their interaction with other people. In 2014, 1 out of 59 children were diagnosed with Autism. Fiver years later, the numbers are even higher. A 2019 study showed that 1 in every 40 children receive an ASD diagnosis. At this point, many consider Autism to be a health epidemic. So, what is going on? Why are we seeing such a huge increase in the development of autism? The Microbiome There is now evidence to support a shocking discovery: the gut microbiome plays a significant role in our overall health, including the brain. Despite common knowledge, this revelation supports the hypothesis that Autism may actually be a gut disorder, not simply a brain disorder. In addition to it’s effects on the brain, the gut affects every aspect of our health and influences the progression of many disorders and diseases. It also plays a large role in detoxification. There have been studies that link heavy metal exposure to autism and if our microbiome is compromised, our bodies can't remove heavy metals properly. What exactly is the gut microbiome? The gut microbiome is all the bacteria and microorganisms living in our intestinal tract. These organisms, despite being so small, are mighty and powerful. They play an essential role in our bodies. Our gut microorganisms include good and bad guys- both of which greatly affect our health. Oddly, they are both necessary for optimal health (yes, even the bad bacteria). Unfortunately, trouble arises when the bad bacteria grow out-of-control. When an imbalance presents in the gut, we may experience an array of health issues. What causes an imbalance in the gut microbiome? Causes An imbalanced gut can be caused by various factors, including: A diet high in sugar and refined carbs (many autistic children consume these diets) Frequent antibiotic use Emotional stress Birth via C-section Sedentary lifestyle These factors are frequent and prevalent in our world, today. However, they might just be the answer we’ve been searching for: the solution to halting ASD in it’s tracks. The Connection The microbiome of those with Autism has been shown to be substantially different than those without the disorder. This may explain why chronic digestive issues are eight times as likely to occur in children with Autism than those without. Studies show that Micro Transfer Therapy (MTT AKA stool transplants) to be effective in altering the microbiome of those with Autism. A study shared by Scientific Reports showed lasting behavioral and gastrointestinal improvements in 18 Autistic children who received MTT therapy. These results further support the connection between the gut and overall health. What Now? Despite the increase in ASD today, there are changes we can make to heal our bodies and to help manage symptoms of ASD. Here’s what you can do: Manage stress Take daily probiotics to help balance your digestive bacteria (to find out the best one for you, check my article) Hydrate, hydrate, hydrate: Drink at least 60% of your bodyweight (pounds) of water (ounces). Eat a diet high in whole, raw, nutritious foods. Include a higher amount of healthy fats in your diet. Limit or avoid inflammatory foods, including: sugar, refined carbs, trans fats, alcohol, and caffeine. Identify any food allergies or sensitivities. Seek professional help from: your primary care doctor, registered dietitian, or holistic practitioner and ask them about stool transplants. https://www.fearlessfig.com/blog/post/the-fearless-fig-philosophy monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602056545895-QKPS3CUXNS28H76POHMY/file+%288%29.png Blog - The Fearless Fig Philosophy I started the Fearless Fig with one goal in mind: to help you get your health back. By identifying the root cause of your symptoms and imbalances, you can be on the road to recovery in no time. Unlike most experiences with Western medicine, we won’t simply put a bandaid on your symptoms. Instead, we will dig and test to determine what is causing your symptoms in the first place. As a result, you can kiss your digestive discomfort good-bye! Our secret recipe at the Fearless Fig: a spoonful of science + a dash of nutritional magic = digestive freedom To achieve digestive freedom, we focus on three main aspects of health. First, and possibly most important, our mindset. Struggling with physical symptoms and health challenges is exhausting, uncomfortable, and often emotional. Therefore, it is imperative to create a healthy mental space to control your thoughts, strengthen your mind, and focus on the facts, not emotions. Second, we focus on physiological imbalances. By using cutting-edge technology, we can identify and address the imbalances in the body. This provides us with detailed, customized insight into the body and current state of health. Last, but certainly not least: lifestyle changes. Identifying the root cause of your health challenges is one thing, but effectively making a change is another. Little by little, we adjust and alter your current habits. By taking baby steps, we slowly but surely achieve the health you’re looking for. I firmly believe small changes create long-term, sustainable results. Together, each of these aspects work to rid your body of digestive discomfort and dysfunction. More so, you can achieve the health you’ve been searching for! As we move through the healing process, we assess, track, and monitor every client’s progress. By completing a questionnaire at every visit, we can measure quantifiable health changes. Ultimately, we want you to be comfortable and confident in your own body. Here’s what some of our Fearless Fig clients are saying about their results: “Sarah is a brilliant and thoughtful provider. I have been constantly impressed by her knowledge of gut health and functional medicine. As a Naturopathic Doctor, it's invaluable to have found a nutritionist I can trust to care for myself and my patients. Sarah's bright and generous personality makes her a joy to work with and brings a much needed lightness to the clinic. She embodies the trifecta of deep compassion, knowledge and humility that is a rarity among healthcare providers. She is a gem and her clients are lucky to have her!” -Katelyn “Words can not describe how amazing and knowledgeable Sarah is! She really takes the time to listen and is able to give you a plan that works for you and your lifestyle. Since doing the changes she recommended for me, my skin has cleared up as well as I am no longer feeling sluggish or bloated all the time. I now have the tools to set myself up for success and that's all thanks to her! If you are looking for a nutritionist, look no further because she is it!” -Rey “Working with Sarah has been amazing. She's always available and helpful whenever I have questions (which I've had many). I came to Sarah at the end of my rope, close to tears. I had tried everything (or so I thought) for 2 years to lower my blood sugar. With her guidance, in less then 5 months, I'm no longer pre-diabetic! Thank you Sarah!” -Abigail Are you ready to feel better than you have in years? Set up a free 15 minute call with us to see how this can help you. https://www.fearlessfig.com/blog/post/do-apples-contain-probiotics monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602058525587-TQ3802RP090WVTUUZNJJ/file+%289%29.png Blog - Do Apples Contain Probiotics? When I saw this study I was like, NO WAY, this is some marketing BS. But then I dove in and realized it was legit and my mind was blown. Organic fruits and vegetables are increasing in popularity. In fact, the push for organic produce over conventional is becoming quite the controversy. Is organic really worth it? First thing first: What is the difference between conventional and organic produce? Conventional produce is grown in environments that are sprayed with chemical fertilizers, pesticides, herbicides, and more. This produce often contains lower amounts of nutrients. Alternatively, organic produce is grown without the use of chemicals, pesticides, and herbicides and are typically higher in nutrient content. Unfortunately, organic produce is usually more expensive than conventional. To keep you from breaking the bank, it’s important to know which conventional fruits and vegetables contain the highest amounts of chemicals. The Dirty Dozen List reveals the 12 fruits and vegetables with the highest amounts of chemical residue. The Clean Fifteen List shares the 15 fruits and vegetables with the least amount of chemicals residue. In order to reap the health benefits of fruits and vegetables, it is recommended to opt for organic, especially when consuming produce on the Dirty Dozen list. Apples are easily one of the most popular fruits, but they are also one of the 12 items listed on the Dirty Dozen List. For this reason, you should always opt for organic apples. Despite the high chemical content on apples, recent studies are revealing additional reasons to stick with organic apples, instead of conventional. Through genetic testing, new research suggests that apples actually contain 90 million bacteria. Interestingly, the composition of bacteria varies greatly between organic and conventional apples. Organic apples contain bacteria that is more diverse and well-balanced, while conventional apples may contain harmful bacteria that feed the bad gut bugs. The apple skin has always been known for it’s high nutrient content, but it’s actually the apple core (including the seeds) that contains the most bacteria. The core alone is holds an average of 20 million bacteria, as opposed to the peel, which contains a merely 1.5 million. ***Note: it is ill-advised to consume large quantities of apple seeds due to their high toxicity. Methylobacterium, a bacteria known for increasing flavor in strawberries, is greater in organic apples, which is why organic apples may actually seem sweeter in taste compared to the conventional alternative. Organic apples also contain high amounts of probiotics, like Lactobacilli. In addition to diverse bacteria content, organic apples are rich in nutrients. They are loaded with vitamin C, insoluble fiber, and antioxidants. Apples are also relatively low on the Glycemic Index, especially for a fruit. Meaning, they have a small effect on blood sugar levels. You know what they say: “An (organic) apple a day keeps the doctor away!” If you want to add more apples to your diet, I suggest eating them as a snack with natural almond or peanut butter. It’s a perfect sweet, yet satisfying snack! All-in-all, is organic really worth it? I’d say, yes! Especially, when it comes to the Dirty Dozen List, including apples! https://www.fearlessfig.com/blog/post/how-to-fix-your-constant-bloating-it-might-be-sibo monthly 0.5 2020-11-17 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602062094831-HJA5CZBHHD14288L7S1Z/file+%2812%29.png Blog - How to Fix Your Constant Bloating. It Might be SIBO. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602062133353-BCKRTZLOJWAK15BX09RA/file+%2813%29.png Blog - How to Fix Your Constant Bloating. It Might be SIBO. After a breath test, your practitioner will help you determine what type of SIBO you have and what the best course of action. The different types of SIBO require different types of treatment. https://www.fearlessfig.com/blog/post/non-bloating-fiber-that-helps-balance-the-gut monthly 0.5 2023-01-13 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602059377125-IX6FFI38EWRRLMG7A0T0/file+%2810%29.png Blog - Non-Bloating Fiber that Helps Balance that Gut! https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602059686481-UK6YLCWWLXMHQZUDKPFQ/file%2B%252811%2529.jpg Blog - Non-Bloating Fiber that Helps Balance that Gut! https://www.fearlessfig.com/blog/post/up-your-oral-care-with-probiotic-toothpaste monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602062991079-EMU4GVRBBMXPJ60XFVSH/file+%2815%29.png Blog - UP YOUR ORAL CARE WITH PROBIOTIC TOOTHPASTE DIY remineralizing toothpaste + probiotics: 2 tablespoons coconut oil 1 tablespoon baking soda 5 drops peppermint essential oil 15 drops trace minerals 1 capsule of probiotic powder (containing Lactobacillus paracasei or Lactobacillus acidophilus - used Gut Instinct Probiotic) Small jar with lid. Store in refrigerator. Mix all ingredients together until well combined. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602062908739-QJOEZ0EG2JF5J49EOGTL/file+%2814%29.png Blog - UP YOUR ORAL CARE WITH PROBIOTIC TOOTHPASTE Yep, I know. Probiotics are in everything these days. They’re in protein bars, fancy chips and popcorn, granola… your dreams! Do they really need to be in your toothpaste? Maybe! But not always for the usual, gut-related reasons. Your mouth has a microbiome of its own, and if something is setting yours off course, a toothpaste with probiotics could be a major boost in balancing the bacteria that live there. Let’s start with candida. By now, you may have heard this semi-buzzy, villainous word tied to a multitude of problems, but the truth is, this yeast-like fungus is a part of all of us in some small way. It exists, if only a little, in every mouth, gut, and on the skin. That’s not necessarily an issue, unless it grows out of control. And what does a yeasty fungus like to eat? Sugar. When you eat an excess of sugar or a high-carb diet (which gets converted to sugar), the yeast feasts. This can do a huge number on shifting the bacteria wherever the candida lives, i.e. gut, skin, and mouth, remember? When yeast and bad bacteria outnumber the good bacteria in your mouth, you’re in for a whole slew of issues. Bad breath is one thing, but halitosis– chronic, sulphury bad breath often linked to candida overgrowth– is like bad breath on steroids, and an Altoid won’t cut it. On a larger scale, studies have also shown that not only can oral bacteria can travel all the way to the gut, but if there is too much of a bad thing, it can displace the good bacteria in the mouth and change the population of your microbiota and it’s immune defense. Just as many diseases that manifest themselves nowhere near the gut are actually stemmed from gut microbiome imbalances, the same can happen within your oral microbiome. An overgrowth of bad bacteria in the mouth not only encourages candida overgrowth that can lead to gingivitis, but also an overproduction of plaque, which leads to, well, also gingivitis, as well as cavities! No matter how you spin it, too much bad bacteria in the mouth is just about as gross as it sounds. But not all hope is lost. Cavities are more and more controversial these days when it comes to treatment, i.e. fluoride, expenses, drilling into your skull, the steep price tag, etc. But, there is substantial evidence linked to restoring your own carious lesions (cavities, gum, and tooth decay) at the early stages with changes in your diet, and keeping close tabs on the bacteria in your mouth. It starts with remineralization. This is a process in which important minerals, like calcium and phosphates, bind together to create a crystalline layer over your enamel, including shallow, newly formed cavities, which prevents them from decaying further. You can support this process by taking a vitamin K2 supplement in conjunction with vitamin D, which is a powerhouse combo that helps direct calcium for proper usage in the body. Microbiome Labs has a fantastic K2 supplement called MegaQuinone K2-7– my top choice. Vitamins A and C are also incredibly important in assisting with bone density as well as rebuilding the soft tissues in your mouth. To ensure you’re absorbing these crucial nutrients and fat-soluble vitamins properly from your food and supplements, eat healthy fats! Grass fed butter is a great source of healthy fat that also contains D3, magnesium, calcium, and vitamin K2, if you’re into being efficient and all. Eating foods rich in calcium in conjunction with taking K2 and D supplements are your best bets for optimal absorption. Try a probiotic rich option like yogurt, if you want to opt for calcium from dairy! On that note, eating fermented foods is not only great for the gut, but lactic acid/lactobacillus bacteria found in them is great for fighting the bacteria and yeasts that cause tooth decay and halitosis, too. On top of adding these nutrients and supplements to your diet, there are a few things you can avoid consuming to prevent tooth decay, as well. At the top of the list is candida and bad bacteria’s favorite snack, processed sugar– in case you needed another reason to cut down on the stuff. But, a lesser-known evil is a compound known as phytic acid, which is found in most nuts and grains, which impairs the absorption of calcium, magnesium, and phosphorus. Before I cause an emotional breakdown in my suggestion to cut back on nuts and grains, let me clarify. If you’re not eating them every day or in large portions, you’re not going to dissolve your teeth right out of your skull. But, if you’re cavity prone, very sensitive, or have a few shallow cavities you want to keep an eye on and try treating naturally, consider these steps you can take to reduce the phytic acid content in your favorite snack. Buy sprouted grains, or rinse grains like quinoa until the water runs clear to rid as much phytic acid as you can. Cooking will help take care of the rest. Soak nuts overnight then rinse away the released phytic acid, and lightly toast them in your oven’s lowest setting (or use a dehydrator) to yield a delightfully light crunch and a nutrient dense, sprouted result! Opt for sprouted grains like Ezekiel bread, or lacto-fermented grains like delicious sourdough. See? Things are looking up. Obviously, don’t forget to brush and floss, and up your good bacteria game with a probiotic toothpaste. Try making your own remineralizing probiotic paste with the recipe below. https://www.fearlessfig.com/blog/post/sweet-potato-toast-with-avocado-sauerkraut monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602063305962-KJ0S4RTGLG8YZP242WAF/file+%2816%29.png Blog - Sweet Potato Toast with Avocado & Sauerkraut Ingredients 2 Sweet Potato slices (small, ends trimmed, sliced lengthwise) 1 Avocado (peeled and mashed) 1/3 cup Sauerkraut 1/4 tsp Sea Salt Directions 1. Pop the sweet potato slices into the toaster and toast two to three times. If you do not have a toaster, set your oven to broil and bake on a sheet for 3 to 6 minutes per side, or until golden brown. 2. Top the sweet potato toasts with mashed avocado and sauerkraut. Season with sea salt. Enjoy! Notes Add Greens Add a layer of baby spinach before you spread on the avocado. Guacamole Lover Add lemon juice, lime juice, minced garlic, tomato and/or chopped red onion to your mashed avocado. Storage Best enjoyed immediately but can be refrigerated in an airtight container up to 3 days. https://www.fearlessfig.com/blog/personalize-your-microbiome-how-to-choose-the-right-probiotics-for-you monthly 0.5 2021-04-15 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602064225218-760PD1XN0WKIMRTNXJL4/file+%2820%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Constipation can be infuriating at times, especially when you feel you’re doing everything to alleviate it, i.e. drinking water, eating fiber. Sometimes, the answer is in the bacteria. I. Casei Shirota and L. Reuteri are effective to help get things moving. I recommend Yakult (it’s dairy-based, for those who can swing it), and BioGaia Protectis. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602063802271-ZAGCPI2EXBYQ2X6FQRWL/file+%2817%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Probiotics are no longer news in the realm of wellness discoveries, they are everywhere. From protein powders to energy bars, and even some granola is spiked with billions of these microscopic organisms! You may have been heard more terms like prebiotics and postbiotics– it’s true, that’s a thing. I often get asked about what probiotics are best. Do they really live up to the hype? What are they actually doing in the body? This article will give you the low-down on probiotics, prebiotics, and postbiotics and how you can learn more about which ones are right for your body. Probiotics 101 The word “bacteria” might make your cringe or trigger a Purell bender, bringing to mind the filthiest subway stations in The Lower East Side and strangers who cough without covering their mouths. The truth of the matter is, your body is home to trillions of bacteria– microorganisms that are absolutely essential to your health and daily function. Probiotics themselves are live bacteria that keep your gut and other “self-cleaning” bodily systems in check and create metabolites that promote health. These bacteria are friends, not foes. They hang out along your GI tract and are most concentrated in your large intestines where they really work their magic. When food is digested, it is exposed to enzymes in the mouth which begin the process of breakdown, then stomach acid, which kills off harmful pathogens, and only then they are exposed to the bacteria in the gut..These bacteria help digest food properly, aiding in the absorption of vital nutrients, while kicking out harmful pathogens and fostering the production of vitamins, neurotransmitters, hormones and fatty acids that make your skin glow and your immune functions kick ass. These are guests you definitely want invited to your gut party. When things go wrong Having healthy gut flora and healthy digestion makes our lives easier, more comfortable, and prevents a plethora of diseases, but keeping the gut healthy can prove to be challenging. We have a lot working against the health of our gut. The standard American diet which is high in inflammatory oils, sugar, and gluten, can create inflammation in the gut, making our intestines more permeable. Permeability means there is more space between the cells of intestinal wall for undesirable compounds to get into our bloodstream. When these compounds enter the bloodstream, our immune system goes crazy. This is when we start to see things like eczema, food sensitivities, and a variety of autoimmune diseases. Inflammation is the last thing you want in your gut. Stress is another huge cause of digestive imbalance and gut issues. When we experience stress, our bodies have a physiological reaction, a hormonal response. Cortisol is released in response to stress and when we are constantly stressed out, cortisol is constantly being released. Cortisol can up-regulate inflammation in the gut, which we’ve just learned is a recipe for immune system disaster. Also, when we have high levels of cortisol, this can also increase histamines in our body. When we have high levels of histamines, our allergies will be at an all time high. Our gut houses the DAO enzyme which breaks down histamines, but if our gut or body is out of balance, this enzyme will not work as efficiently. The increased use of antibiotics can disrupt the natural environment of our gut. Antibiotics are the antithesis of probiotics. In antibiotics’ plight to destroy all evil, our healthy organisms become casualties, leaving our guts vulnerable to other issues, digestive, and otherwise. When healthy bacteria are obliterated in the honorable efforts of antibiotics, any harmful bacteria that has been living in harmony in the gut, now has all the space in world to multiply, quickly. This is often referred to as dysbiosis. This can bring on a slew of digestive issues like constipation, diarrhea and bloating. Keeping up with the Microorganisms Now here comes the tricky part. In order to have more friends than strangers and hostiles in your gut party, you have to consider maintaining them. Probiotic supplements along with a diet of good variety will help to diversify your gut like previously mentioned, which is important because we all need variety to keep things interesting, right? However, probiotics can only help this while you are taking them, they cannot colonize your gut. That’s where prebiotics come in. Prebiotics are the food that your probiotic needs to eat to continue flourishing. Just how bad bacteria– the kind that causes illness and flu-like symptoms– feed on processed sugars and alcohol, probiotic bacteria has gotta eat, too! Eating a fiber-rich diet is one way to feed these important gut guests. Specifically, garlic, onions, dandelion greens, slightly-green bananas, sunchokes, and dark, leafy greens are great sources of prebiotic goodness. But wait, there’s more. You may have encountered a supplement that has prebiotics, probiotics, and postbiotics! Postbiotics are the metabolites our probiotics make, like short-chain fatty acids and vitamins. These are showing up more and more in the retail world, and it’s a super efficient way to prioritize the health of your gut. It’s like a new toy on Christmas day, batteries included. Ok, so maybe it’s not that exciting, but your gut will thank you for the bugs and the food to fuel them, all in one easy pill to swallow. Let’s circle back to prebiotic foods, because everyone’s gut is different and requires different solutions and fuel sources. If you happen to have a bad reaction to these foods, or find that supplements with prebiotics don’t make you feel great, testing for bacterial overgrowth is something you might want to consider. A simple breath test or stool test can help determine the issue, or rule out this notion all together. Only one way to find out! Stool Test Take-aways Stool testing has been a game-changer in my practice. It’s one of the only ways to get direct insight into what types of bacteria you have in your gut, and can help explain mysterious gut imbalances, even when you think you’re doing everything right! Although your stool is only a fragment of the story from ingestion to, ehem, excretion, it’s a big part of getting to know and understand your own microbiome and what probiotics would best support your specific needs. It’s also the best (and fastest!) way to begin the healing process. To get to know your stool, I suggest these two tests: GI Effects– 16-s sequencing, measuring 24 different commensal bacteria in your large intestine. It measures inflammation, protein, and fat breakdown as well as parasites, yikes! GI Map: PCR test that looks at opportunistic bacteria and commensal. This test also looks at H. Pylori– a bacteria that can live in your gut for years, leading to ulcers, stomach pain, and irregularity. Shopping for the Right Probiotic For You Once you’ve completed a stool test, you may be an expert on your own microbiome and know exactly which bacteria is best. If you haven’t taken that deep dive into your digestive understanding, you can try different strains based on your symptoms and see what works. Before you go out and buy several brands and start blind testing, here are some symptoms paired with the strain best suited for the job: https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602064171487-PQTES1I5PQZ3G1P8P3WQ/file+%2819%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Bloating is a discomfort that many, if not most people deal with on a regular basis. But you don’t have to! Saccharomyces Boulrdii is a a great strain for bloating, and highly recommended for those with SIBO. (Most other strains are cultured with FOS, which can exacerbate bloating and SIBO!) This particular strain is also effective for H. Pylori and parasites. Klaire Labs is a superb product for this strain. I also like Florastor. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602064485141-JGUWYVOSJ3HNNJ4RNNYW/file+%2822%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Now, you don’t want to single out strains to “quick fix” one problem area. Probiotics come in blends for a reason; getting a variety of billions of organisms is the most beneficial way to consume probiotics to encourage the population of good bacteria to the party in your gut. Diversify, diversify, diversify! They work best together, and personalizing your probiotic cocktail with these guidelines will eventually fine tune your digestion. Just remember to be patient, listen to your gut, and most importantly, take a gander at your stool to see what it’s telling you. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602064082850-KSG8IGHFUZL29Q1CS2D6/file+%2818%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Diarrhea. It plagues us all at some point, and not just when you eat less-than-fresh seafood. L. Casei sp. Paracasei or L. Plantarum are excellent choices. L, Reuteri also helps with diarrhea, as well as the nasty aforementioned bacteria, H. Pylori. It’s also the best choice for kids and babies. It’s readily available in fermented dairy products like kefir, and it’s also in GoodBelly (look for the options with low sugar), and BioGaia Protectis, which is the top choice for babies. https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602064281606-R9YQWIR28985A9N264CY/file+%2821%29.png Blog - Personalize Your Microbiome: How to Choose the Right Probiotics for You Healthy skin starts with digestion! For issues that manifest themselves in eczema, breakouts, or dry, irritated skin, try L. Rhamnosus GG, or a high quality blend of probiotics in general like Klaire Labs Ther-biotic. They support the skin through regulation of the expression of matrix Meralloprotinase-1, which are enzymes that the body uses to turn over new skin cells. Yes, that means aging, too! Klaire Labs is great for this as well. I also recommend Culturelle Probiotic Advantage, and HUM Nutrition Skin Heroes, which I formulated! https://www.fearlessfig.com/blog/post/the-mind-gut-connection-the-power-of-the-gastrointestinal-tract monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602065062855-ABL4A3WTXSUXQYTNZANR/file+%2823%29.png Blog - The Mind-Gut Connection-The Power of the Gastrointestinal Tract Most of us know that the digestive tract is very important for one thing, pooping! This is fantastic because poop is one of our most efficient ways to remove toxins from the body. However, most people don't realize the health of our gut directly plays a role in the health of our brain. Our microbiome, a symbiotic group of bacteria, live in harmony in our gut. These bacteria produce neurotransmitters (one of the many compounds they produce), which communicate directly with the brain. If our gut is out of balance we can begin to experience not only digestive issues, but also anxiety, brain fog and a heightened pain response. This article will explore how the mind and gut are connected, what things can go wrong and how you can begin to improve the communication between your gut and your brain. Foundation for the Mind-Gut Connection How is one of our most powerful organs, the brain, communicating with our gut? First we have to look at the "super-highway" or the actually pathway that provides a direct connection between the two. It's called the vagus nerve, it runs down the length of our back and provides the perfect path for neurotransmitters to travel to the gut and the brain. The most interesting part of this pathway is it's bi-directional, meaning the gut can send signals the brain can read and the brain can send signals the gut can read. That's pretty powerful! Intuitively, we may all know the mind and gut are connected. We have a lot of phrases in the English language that highlights this connection: gut instinct gut feeling scared shitless bad taste in my mouth swallowing disappointment getting our ass in gear butterflies in my stomach These are all common terms used to describe the connection between how we feel and our gut. While the gut does not control these areas directly, it does play a role in programing responses to certain situations. From an early age what we eat, going to the bathroom and feeling sick, all begin to build emotional responses associated with the gut. Our gut does this in two ways. One way is through millions of nerve ending sending direct responses to the brain and the other is through a bacteria population so large, the number of bacteria DNA cells outnumber our own human cells. This population of bacteria is often referred to as our microbiome. The bacteria in our gut not only produce neurotransmitters, our communication compounds, they also make vitamins, play a role in our immune system, breakdown foods, create short chain fatty acids that protect our colon and create many other metabolites that have a variety of health benefits. So what happens when things get out of balance? When things go wrong Many things can impact the healthy balance of bacteria in the gut. Stress, eating the standard America diet, hypothyroid (can decrease stomach acid levels), eating foods your body is allergic to or has a sensitivity too and taking PPIs or antibiotics, to name a few. Our goal is to have a diverse gut microbiome with many different strains of bacteria because each bacteria has a unique role. The bacteria in our gut impacts the way our bodies produce neurotransmitters which directly impact the way we feel. Serotonin helps regulate our mood and is made in the gut by enterochromaffin cells. These cells depends on microbes in the gut to function and to produce adequate levels of serotonin. 90% of serotonin in the body is found in the gut! Acetylcholine is involved with muscle contractions and activates pain response. It can increase gut motility causes diarrhea and discomfort which impacts the diversity of our microbiome. GABA calms down the body and mind and low levels have been linked to anxiety and depression. Lactobacillus rhamnosus a bacteria in the gut has been found to upregulate GABA receptors in the brain. Recent studies are exploring what happens you manipulate the bacteria in the gut and the impact it has on the body. For example mice that are raised in a sterile environment vs. those with a healthy amount of gut bacteria exhibit bizarre behaviors. Mice in a sterile environment produce higher amounts of stress hormones, are more anxious and are not able to assess and avoid potentially harmful situations. Another study took mice that were timid and afraid, altered their gut bacteria and they become avid explorers. What can you do to have a healthy gut? Maintain diversity and a healthy balance is ideal and here are some ways you can optimize the health of your gut: Eat 5 cups of vegetables per day Find ways to manage and decrease stress. This allows you to access your parasympathetic nervous system, or your rest and digest system Meditation, float tanks, deep breathing, massage, walks in the sunshine, dancing, etc Take a broad spectrum probiotic (my favorite is Klaire Labs Ther-Biotic) and a digestive enzyme (my favorite is Intolerance Complex by Enzyme Science) Remove foods from your diet that your body has a negative reaction to Include fermented foods in your daily diet Kimchi, sauerkraut, kefir, kombucha, miso, natto, pickles Eat a diverse diet of whole foods Aim for 40 different whole foods per week (green apple, red apple, brown rice, red rice, etc). The mind-gut connection is complex and we can safely say the gut plays a significant role in the way we feel. While we don't know every reaction that takes place in the gut, we know the power of a diverse microbiome. Fueling your body to support gut bacteria is crucial not only for your overall health but your mood too! #microbiome #gitract #gastrointestinal #digestive https://www.fearlessfig.com/blog/post/poop-the-secret-to-your-health monthly 0.5 2020-10-07 https://images.squarespace-cdn.com/content/v1/5f775ea76ed2703f6cad3f3c/1602065260323-T6VTPO8540GYVGEFNZ0T/file+%2824%29.png Blog - Poop- The Secret to Your Health Poop. This word evokes many different emotions and sentiments depending on who is reading it. For most, it is a gross word that brings up thoughts of private bathroom moments that we would rather not share. For me, it is one of the most exciting words and areas I get to talk about. Poop is a valuable daily tool we have to assess our health, a report card if you will. Once you learn to speak the language of your poop, I assure you, it will become an exciting area for you as well! What is your Poop Telling You In order to communicate with our poop we need to look at several different areas: frequency, texture, color, floating/sinking, and consistency. Let’s break these down. Frequency - how often are you going to the bathroom. This is critical because a daily bowel movement means your body is properly removing toxins. Anything longer than 3 days without a bowel movement is considered constipation. We do not want that! On the other end if you are going too frequently and are leaning more on the side of diarrhea, you may want to look into potential food allergies or get check out by your doctor or functional practitioner. Texture - Check out the Bristol Stool Chart to get a visual as to what your poop should look like. Ideally you want to have a nicely formed poop that doesn’t break apart when you flush it. Color - News flash, your poop should be brown! I think most of us know this but there can be variations on this, but generally you want your poop to be on the brown spectrum. Some colors to watch out for are black (this could indicate internal bleeding) and yellow (may be an issue with your gallbladder). Floating or Sinking - Ideally you want your poop to sink to the bottom of the toilet. If it’s floating this could indicate some fat malabsorption. Taking enzymes or assessing levels of stomach acid, are a great place to start when correcting this imbalance. Consistency - There shouldn’t be any visible particles of food in your poop. This is a great way to ensure your food is being broken down and you are getting access to all the important nutrients from your food. If you can see pieces of food in your poop, you may to investigate further. Enzymes are a great place to start and eating more cooking vegetables vs. raw can help improve digestive efficiency. What Else do I need to know? While the above are the main elements to consider when communicating with your poop, these are a couple additional considerations. •Smell - if you could clear out a small house with the odor of your poop, you may want to think about getting it analyzed. Putrid smelling poop often indicates a bacterial imbalance or bacterial pathogen. A stool test would be a great next step! •Bloating - If you have terrible gas throughout the day or gas that builds as the day goes on, this could be your body alerting you to a digestive imbalance. Consider a breath test to assess SIBO or food sensitivity testing to see if your body has trouble breaking down foods. -Mucus in the stool - could indicate a food allergy or sensitivity. If it doesn’t resolve in a couple days, get it looked into. How to measure your poop health Bottom line, to ensure your gut is healthy and your poop is optimal, make sure you can check these things off your list: -Pooping daily -Your poop is well formed and doesn’t break apart when you flush it -Your poop sinks to the bottom of the toilet (doesn’t float) -Don’t experience painful bloating -You don’t have visible pieces of food in your poop If you can say yes to the above, then you are on your way to optimal digestive health. If you need a little extra support in any of these areas, take the digestion quiz for a personalized recommendations of how to start fixing your gut health today. 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