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so we have a little disclaimer about this episode and it potentially could be a part two. Yeah. You know, this is a pretty big topic I'd say right now, so disclaimer. Come on. We are not professionals. We are just two gals. This is not medical advice in any way, shape, or form. If you are interested in making changes to your diet, trying a food trend. Maybe talk to your doctor. Definitely get some professional guidance and advice before making any big changes. This is just information that we have gathered and as much as we try it might not be a hundred percent accurate, and we are not telling you to change anything. We just wanna talk about fun topics. Yeah. That we like and that are relevant. Exactly. It's a big trend right now. Yeah. So this is your. Introduction to Gut help. Gut help. Ooh, pooping. Ooh. So how, where should we start? Maddy? Gut Health. It's a big topic. How's your gut health? Hmm. A work in progress. Work in progress. And I gonna say it's bad. I'm not gonna put that out there into the universe. It is a work in progress. Mm-hmm. When did you start thinking about your gut health? Hmm. I, I guess like back maybe at the end of high school was when I first kind of started thinking about like bone broth and like the fermentation stuff but it probably wasn't really until last year that I took kind of like a harder look at my gut and I have a few gut issues going on, so. This is when I reached out to my doctor and started being a little bit more serious getting my eyes opened about this world. So what was that process like? Like you, have you struggled with gut health for a long time, or did it kind of just flare up like within the past year? I think it's been an, from what I can like remember, it has been an issue since probably around high school, but it wasn't until I had a kind of a more serious emergency Hmm. Is when I was like, something's wrong. Yeah. And um, it's been a very long road because. I'd say your gut is so complex, it's very hard to really pin things down, and it's more so been a process of eliminating certain things out of my diet as much as I can and want to because there are certain things that I like that I really shouldn't be eating. Mm-hmm. And also being aware of. I guess being more aware of how certain ingredients or products affect me. Yeah. And I do take medication and I do have, you know, I go to the doctor pretty regularly because I, um, luckily have that ability to, to really have someone that can hear me out and we have a history so they know who I am and where my health stands. And that is really important. Yeah. That's really nice. It's really nice. I love my doctor. Yeah. I don't say it to her face, but I love you. Um, so yeah, like we've talked about, you know, our favorite foods, we've talked about fermentation. What is something that you've noticed, like maybe a certain food that kind of affects you Hmm. In a, maybe not the best way. I would say that's hard for me to also pinpoint. Mm-hmm. I think my gut health journey has definitely been all over the place. Um, yeah. I think from a young age I've always had tummy issues. Mm. Um, but I think also there's just like, not. There wasn't a lot of like, conversation around gut health then? Not at all. Um, whenever I would bring it up to my mom, she'd be like, what are you worried about? Because she's, she was convinced that your gut is connected to your head. Like whatever you're thinking about. If you're anxious, if you're worried, and I was a anxious little child. Child, gut butterflies in your tummy. Mm-hmm. And it makes your tummy upset. Or you like, oh, I just can't eat. Or like, God, something's just like wrong in my stomach.'cause something's on your mind. Um, so for a while. It was a lot of conversation about that, more about like my mental like space versus like the actual issues in my stomach. Mm-hmm. And I think as I got older I realized like, okay, every single time I overeat or um, like fast food or things like that. Yeah. In my head I was like, well, I'm just eating bad food. But it was, wasn't until I did the whole 30. Um, diet, which, oh, is it, it was created to kind of see what food your stomach is sensitive to everyone's unique in like what bothers their mm-hmm. What they're sensitive to. So whole 30 kind of eliminates like, it's basically just eating whole foods, um, but also eliminating. Uh, like the foods that are n naturally, like most people are sensitive to. Is it kind of like a low fod map kind of diet? Like you're maybe taking out onions or garlic? We weirdly, no. Okay. It was more, um, I couldn't eat or you don't eat corn, rice. Or bread, um, on the diet. So it's mainly like fruits and vegetables. Mm-hmm. And I think beans were okay, but like, not suggested because it will, it kind of, you won't get the same results. Right. But the whole idea is like for 30 days you eat no added sugars. Um, I think like very little dairy, like no milk. Mm-hmm. Um, well, I, I don't know if that's true'cause I think I'm, I don't. I don't remember, but anyway, you can look it up. Whole 30. And they have like all the foods you can eat and then after you're done with the 30 days, you slow, you introduce one item at a time to see how your body or your stomach like handles it. Okay. And the one thing I learned from it was that corn really messes with me. And, um, like I think after I did the whole three DI just like munched down on some blue corn chips and it was horrifying. Oh. Like I had a huge headache the next day. Just like, yeah, just horrible time in the, in the bathroom and just, and it was very clear. What I had eaten, reintroducing corn randomly with corn chips, but that, that, I'm really sensitive to that. Um, rice for a while was like, it wasn't a big sensitivity, but it did like upset. Mm-hmm. Um, and then bread, I don't think really had an issue. Mm-hmm. I've never had an issue with gluten. Um, but I did like kinda create a fear around gluten because I think there's this myth that gluten is so bad, it's a bad, it's a change right now. Yeah. Yeah. But honestly. Once I got over that and I, I started eating more sourdough, I realized like I never have an issue with bread. Mm-hmm. So luckily I don't have a bread sensitivity. Um, but yeah, I feel like within the, I. The gut realm. Mm-hmm. It's hard to know what is actually like scientifically like going on in your body, and then what is partly part of your mind, and then what is it specifically for you that you're sensitive to? You know, so many factors. Yeah. Yeah. I mean, you can like find the obvious ones just right off the bat from like, oh my God, my stomach does not like this. Mm-hmm. But then, yeah, it can even come down to like. What is being used to make that product? Yeah. You know, it couldn't just be, maybe not ingredient, but like what are the processes going into making that food or whatever. Yeah. And then how is it like, I don't know how like, oh, when you said corn, my first thought was like, oh, well, like corn is a highly processed like vegetable. Mm-hmm. Nowadays it's very genetically modified. So yeah, I've read long time ago. Again, I'm not a scientist, but it was saying that because corn is so genetically modified, our body does not recognize it as food. Mm. So you know when you're like after you eat like a corn on the cob or whatever Yeah. You see it in your poop. You see it in your poop, your body, it's crazy. Can't break it down. Yeah. And I feel like I realized too, I was more sensitive. Mm. Within the last few years with dairy? Yeah. Outside of yogurt. Mm-hmm. Which now that I know is fermented is really cool. Um, but dairy, weirdly, I never had an issue with it. Mm-hmm. Until recently. And, um, like bread meats, like. Yeah, I get that. Yeah. Yeah. I, I really randomly, really rarely will I eat red meat, and when I do it's like rough. Yeah, I totally understand that. Like, especially the dairy. Mm-hmm. Dairy, I cannot, I really cannot be eating. It just does not sit well with me. Even yogurt sometimes, but, but, um, yeah, red meat for sure. I don't know why, like, I love a steak. Yeah. But you know, like you go to Korean barbecue and it's like. I gotta go to the bathroom. Yeah. Like right when you get home. Yeah. That's at least how it works in my family. But yeah, it's, I think dairy has always been a problem for me though. Yeah. But definitely as a kid, I would just eat anything and you know, you're fine. Mm-hmm. I think your body's like. I don't know if our bodies have more like of a larger microbiome or we don't have as much, so we don't really know what is affecting us. Maybe it's just ignorance is bliss and you're just like, oh yeah, tummy problems today. Oh well I don't know what that was from. Yeah. And we're just recognizing it more nowadays and I think now that there's so many, so many people know more about their gut health. Mm-hmm. Have restrictions. Whereas, like I am sensitive to like very processed foods at this point. Mm-hmm. But if I stay away from it fully, I have a worse reaction when I do eat it. Right. So I have to be more aware of like, okay, if I want to be like normal or just, you know, be able to go to Chick-fil-A or you know, something like that, I can, I need to eat it like once a month so that if I, whenever I do eat it, it's not a huge issue. Right. And it's like almost you're restricting. It to the point where you create that sensitivity or you create a bigger sensitivity. Um, or I don't really know where I land on that.'cause I'm like, do we like say, okay, now we're sensitive to that. Don't eat it at all. Or like, okay, I know this is something that like I can like work with once in a while, you know? Yeah. That makes me kind of think of like. My friend who was vegan for a very long time and then she stopped and started introducing certain meats back into her life. But she said that, yeah, I think she ate red meat and it made her sick. Mm-hmm. Like your body. Yeah. Maybe it's like,'cause you're not introducing that bacteria into your stomach or your. Gut microbiome. Mm-hmm. It is like a, you lose it. Yeah. You lose those species. Well, and there, there are always like, um, we'll talk about later mm-hmm. That you can reintroduce foods like mm-hmm. Reset your gut. I know that's like a big, big thing right now of like every, like how to reset your gut Yeah. And like colonics. Yeah. And I feel like there's so much information out there. It's hard to know what is like actually healthy for you. Yeah. Or good for you. Um, yeah, it'll be fun to talk about that too. Oh, we've got a lot to talk about today. I think it's a really big, I guess, interest right now. Yeah, I think, yeah. I think it's super relevant. At least culturally. Mm-hmm. Um, half of the products and supplements out there right now for health are around gut. Mm-hmm. Um, and part of it is like, what is fad and then what is actually, like, what do we actually need? Yeah. How much do we actually need to be taking probiotics a day? Like, are we o overcompensating? Mm-hmm. Like trying to add all of the supplements into our diet when really like. What can we mainly focus on that produces good results no matter what? And I think it's funny, our interest in it now, because I think it has a lot to do with the, like, weight loss industry also. Oh my God. So it's like, people are like, you're not fat, you are just bloated. Mm-hmm. Or, you know, you, you don't, you, you're pretty, but your face is puffy. So like, here's the way to drain it. You know, the swollen lymphatic drainage. Yeah. It, it could, you could trace it all the way back to like. When people are like, butter's bad for you. Mm-hmm. It's just a development of the same trend. Yeah. Is like, how can we look our best? And I feel like there's, there's some merit and like, wanting to look your best. Mm-hmm. And there's, there's merit and like, wanting to feel good and look good. But I think like for the purpose of like, I think what we are more interested in is like the health side of it. Yeah. And the. Being able to eat foods and not have anxiety. Being able to like share a meal with someone and know that like. Oh, I can eat this with them. Mm-hmm. Or we can do something else. Um, but I think just like creating a better relationship with ourselves and our bodies and with the people around us. Um, so like, not that I'm not, I'm not saying it's bad to wanna look good, but I think the, where we're getting at and this conversation is like, how do we feel good in ourselves? Yeah. And how do we connect with people? I think our main focus is like health as. Not like a physical aspect, but like how we can feel, not like look better or feel better, but like how to take care of ourselves. Yeah. Like how to take care of your body. Mm-hmm. And what it needs to, and how you can do that with the food in your area, with your meals. Mm-hmm. With like. Knowing, you know, talking about like how we talk about our soil health, you know, um, from all that, from comes from start from the ground. Mm-hmm. Foundations. Yeah. Yeah. It'd be good. That's like, yeah, that's a good analogy. Mm-hmm. Like comparison, like Yeah. Our gut is, I guess is the soil of our body. Yeah. It's a breeding ground. It's the thing that eats all of it up and then spits it back out, spits back out, turns into something wonderful. Mm-hmm. Poo produces our, our fruit, how we feel. Yeah. Ah, that's so good. I like that. Um, sky, do you wanna go over kind of. A little bit more on the, uh, what we researched for this podcast. Oh, yeah. We have some like fun facts. So much. I, we got some facts. This is fun. I really do. I enjoy this stuff. Let's deep dive into, gut and brain connection. Yeah. Okay. Let's start with the basics. Okay. What is your gut microbiome and why is it important? We talk about it a lot. I really couldn't define it for you. Can you define it? Yes, I did some research. Okay. Love it. Okay, so. One, A biome is a distinct ecosystem biome that's characterized by its environment and its inhabitants. Okay, so your gut, which is your intestines. Yeah. This is small intestine. Large intestine. It's your, it starts from your mouth. Mm-hmm. All the way from your mouth, all the way down to your bum bum. So from, what is it called? Tip to tail. Yeah, you're right. That's basically what your gut microbiome is. It is. A miniature biome inside your body, populated by trillions of tiny organisms. So these include over a thousand species, I think even up to 5,000 species of bacteria as well as viruses, fungi, and parasites. Wow. And we all say, right, like parasites are super bad, but it's also part of a healthy microbiome. Mm-hmm. Not like. The bad ones, but your body is supposed to be able to factor in and out the healthy ones compared to the negative ones. Mm-hmm. Right. So beneficial microbes in your gut help to train your immune system. This is kind of we're getting into how the gut microbiome is important. And it helps your immune system tell apart the unhelpful, pathogenic types of bacteria to the helpful. It is also your largest immune system organ. And it contains up to 80% of your body's immune cells. Whoa. All your gut. Yeah. Crazy. That's crazy. Crazy. If you're sick, it has, it starts somewhere slow on. I definitely least 70 to 80% it'd be Starts in your stomach. Yeah. Like when you go abroad. Hmm. And you get sick. Yeah. Been there. You know, I think most people have, or you know, people with. There's so many different types of like autoimmune disorders mm-hmm. Inflammatory things that are connected to the gut. And it is that saying like, you are what you eat. Mm. That's what I think about like all the time now is like every meal you put into your body comes out in a certain way. Mm. Like it can affect your skin, it can affect your joints. Your muscles. You know, people that are like bodybuilders, they're like protein only carbs. Like, yeah, heavy. What is it? Carb loading, you know? And then cutting and bulking and all that stuff. Like all has to do with food. Yeah. Yeah. It's all super important. So that's, that's the beginning. That's the start. What is your gut, what can you say do you think is important to notice between. Your gut health, like your microbiome and how it affects you mentally? Like do you think there's a connection there? We've got some research. Okay. You have the research. I'll tell you my unresearched opinion. Okay. Okay. I kind like that. Good. Yeah, because yeah, I didn't, I haven't done the research on it, but I think inherently, I don't know if it was just my family. Mm-hmm. But they would really relate, like kind of like that. There's always that saying of like, you're. Your heart and your mind Connection. Mm-hmm. Head to heart connection. My family, it was head to stomach connection. And um, honestly, I think over the years, like I've been able to filter out like. Okay, what am I actually Ill or mm-hmm. Is this, um, is this my anxiety? Yeah. Is this, um, you know, am I having a hard time with something in my head and not being able to really like, reach a conclusion? And is that why like, I can't eat, or is that why like I'm just having a really bad tummy day, you know? Mm-hmm. And I think once I figured out the difference between the two, like it helped me a lot Right. To understand like my health and then my mental health a lot better. I think that's a hard one too. Yeah. Is like,'cause sometimes you have a panic attack, you, you feel like you're dying. Mm-hmm. Right? Like you feel like you're having a heart attack and you get like stuck in your head about like palpitations and like mm-hmm. Oh my God. Like what is it in my brain that's causing this? Or like. Am I creating it myself because I'm so anxious or panicking? Well, in a lot of like, um, like depression, anxiety has like, like physical symptoms, right? Mm-hmm. So feeling fatigued and feeling like, um, overwhelmed. And I think the way we cope with food. Plays a big role in our like mental health too. Right? I think food can be used as a coping, it can be used as a way to like avoid or to overindulge. Um, yeah.'cause of a certain feeling. It's both spectrums. Mm-hmm. You can either, when you're, some people when they get upset or stressed, they don't eat. Mm-hmm. And other people overeat. Yeah. As a emotional, like connection with food. But getting into that topic of like the brain and the body and the. How it connects with your gut is, I think we've all heard of like Yeah. When you're nervous you get butterflies in your stomach. Mm-hmm. Or when you're trusting that gut instinct, right? Yeah. Like go with your gut. Yeah. There's also, I like this one, it's kind of, I think it goes more hand in hand with like when you're anxious or maybe depressed is like. That sinking feeling? Mm. I mean like, oh shit. Yeah, when I think of that, I think immediately of my stomach. Yeah. Or like your stomach drops, like Yeah, stomach drops. And it's important to notice that like those things happen for a reason. Mm-hmm. So one of the first things I read about this kind of connection is. A super heavy book, but it's called The Body Keeps the Score. Mm-hmm. I feel like most people I've heard. Really? Yeah. I've heard really good things about that book. I still haven't read it. It's hard. It's a hard read, especially if you've gone through a lot in your life. Like it's very research heavy. Mm. It's not very kind of like philosophical or anything. It's very much so like this is what I've seen as a scientist and as a doctor, and this is how I've done my studies based around those things. So. I think the main focus is on PTSD and complex PTSD and certain things that have to do with the brain, but a large part of it is something called the vagus nerve, and it is part of your parasympathetic nervous system. So it's in charge of stress, fight or flight. Um, how we relax, how we can lower the big topic. Cortisol, I feel like so many people talk about that, but I know. It's super important. So the vagus nerve stretches throughout the whole body, but a main portion of it lies within your gut. Hmm. So I think when there's something called the SOAs muscle where you can massage that muscle, that is also connected heavily to the vagus nerve. And that's found on either side of your abs. Hmm. Like in the back, like it's an inter muscle. Yeah. So it's kind of deeper in your body. But off topic, but going back to the vagus nerve is that it creates that gut brain connection. Mm-hmm. And so something that I looked into is that your gut is in charge of 90% of your serotonin. And up to 50% of dopamine. What, so most of your happiness and unhappiness comes from your gut? Oh, I can a hundred percent relate to that. I feel like we've all been there. Yeah. I get hangry. Yes. Hangry so badly. That is such a good one. Yeah. No, I, I recently. Went on a road trip and it was, it was like night and day. Like I was ready to just like bury a body and it was gonna be my sister's, and then immediately eats and then I feel lovely. Like nothing's wrong in the world. Yeah. You know? Totally. A huge difference. Love that. Yeah. Crazy. Totally have been there. Um, yeah, I, that's something I had to realize like. When you start taking certain medication or jump back or whatever, you can notice that like your body, you may not feel hunger, but you have to look out for the other signs. Mm-hmm. It is like, why am IF. Fucking mad right now. Like, what's going on? And you're like, oh, I haven't eaten. Yeah, yeah. Everything's pissing me off. Um, and it's cool to under, once you understand those cues, you can understand like, is this an emotional reaction? Mm-hmm. Or just a hunger, you know? Yeah. And I think, I think the more you see those cues and understand it in your own body, like it just makes life a little bit easier. Oh my God. For sure. Yeah. It's, it's like really important too. Get a hold of your own specific cues. Yeah. And I think, yeah, it's different for everybody and some are similar, but it's up to you. You know, everyone's an individual. You're very unique. One thing that might fuck someone up, might not fuck you up. Yeah. Excuse me, my language. Um, but we're gonna kind of talk more like this whole. Episode is gonna talk about this kind of like ebb and flow of your gut and your brain and what you can do, some things you can do to help it, some things that you need to be aware of and really how important your gut is, your gut microbiome is to your overall health. Mm-hmm. And I think that's important for food and community because Yeah, it's different for everyone. Yeah. But overall, there's like an understanding that. Food plays a huge part of our lives. Mental, physical, emotional. Yeah. I think it's super important to, and the thing processing our food we should be aware of. Yeah. Yes. So true. Yeah. Like I grew up eating fast food. Yeah. As a kid, like, I mean, two very hardworking parents. Like there's not a lot of time left in the day to make a full meal or. You know, be able to interact and have fun and like, I guess maybe we just didn't juggle that properly. I don't know. But that's, that's just what happened, I think. Yeah. And I think it feels more daunting. Mm-hmm. Um, when, when you're thinking about like, oh, I have to make a full meal, but I, I feel like we can talk about like some ways that makes it less daunting. Yeah. so we're talking about how you can, taking care of what you eat, fortifying your gut microbiome, and creating a diverse home of bacteria. Helps heal the gut lining. Yeah, we're gonna talk about this. So your gut, like we talked about, is a microbiome. Yeah. And to our bodies, it is being now seen as our body's second brain. So. There is research conducted on John at John Hopkins, and you can even look on their webpage. This is where I found it, is that the digestive system is now being connected to something called the enteric nervous system. So this is, like I said, from tip to tail. It is over a hundred million nerve cells. That line. Your digestion and it contributes to our immune system, again, to our emotional mental health, and it can be seen as like a answer. To people with IBS, with constipation and like just tummy issues in general can also up to 30 to 40% of those people have depression and anxiety. Hmm. So there is research being done and shown that our gut health is more deeply interconnected with our brain than we think. Yeah. And not just in like. Maybe it's just in my head, like tummy, like the sinking feeling, the gut instinct. Like there's real research being done to back up those emotions. Yeah. So we're not crazy. It's not in our head. It's, it's a real thing. It, yeah. And so I think like by taking care of your gut, it's an act of self-care and prevention at the same time. Yeah. So what are some ways that you feel like you try and take care of your gut? Like what do you think? So I, I find the hard, it's hard for me to balance, um. My own, like mental, either struggles or, you know, anxiety and things mm-hmm. With food. Um, because I think there's also a, a separate part about like food and mental that is more on the side of like disorders and things like that. Right. And I, I feel very aware of my own. Yeah. And I feel like it's hard for me sometimes to be like. To, to just not overthink food. But then at the same time, I do know that some foods are just gonna make my mental and physical state worse. Mm-hmm. So I'm kind of finding that balance right now. And what I do is if I am feeling like I want something that I know is not gonna be good for me. Physically, yeah. Or it's gonna make me have a bad mental day the next day. I'll wait like 20 minutes and then if I still want it, then I'll grab it or I'll wait till the end of the day and I'll be like, if I still want it by the end of the day, I'll grab it on the way home or I'll go and do it That. Um, and I feel like that kind of helps me. Like not go just for my first instinct. Yeah. Of like, oh, I'm feeling this way and I need something to like make me not feel this. Or I need some sort of thing to lift me up. Yeah, I know. I feel like definitely have to preface though, Maddie, you have very strong self will and control and I love that. Yeah. I think, well maybe'cause I put more restrictions on. What I like certain things that I eat like Yeah. Especially dairy. Yeah. Like my day to day, I don't consume dairy. Yeah. Like, it's just not in my, like my Well, and you've, you've created that habit too. Yeah. And you know, like, okay, this will not do well for me. Yes. So I used to not eat cheese or yogurt or Yeah. I've cut out just milk since high school. Yeah. And then. It's only been more like even ice cream. I didn't eat ice cream for a long time because as much as I love it and it's tasty, I know that it fucks with me. And I feel like that's the difference. A lot of mine are sensitivities. Yeah. And it's not like going to affect me. It'll affect me for a day. Yeah. You know? Or it'll affect me for a moment. And I think that's why I do the, let's stop, let's wait. Mm-hmm. And then see if like, this is something I really wanna do. Yeah. Mine's like an immediate Yeah. Like, okay, this is gonna be a rough night. Yeah. And the next day. Yeah. Like that's how it goes. So. For me, I'd say it's more like, what am I doing the next day? Mm. Do I have anything planned? Ative planning? Yeah. Yeah. Or has it been a while since I've mm-hmm. Kind of indulged in something that I'm not supposed to be eating. Even soda. Yeah. Like can't do soda. Well, I'm really not supposed to, but I'm human. Yeah. I like fizzy, bubbly things taking cares of my gut health mm-hmm. Is starting off my day. Right. Okay. Because I feel like I've heard a lot of like. You know, different things throughout the years, like the breakfast is the most important meal of your day. And I, I like, knew that, but I think mm-hmm. Not until I had really bad gut issues when I first started, like prioritizing, like drinking water before anything. Right. Drinking my like. My, um, prebiotics before anything. Mm-hmm. I saw a big difference. So what I do is I try to like make the first thing that I ingest that day, something that I know is gonna be my, make my tummy really happy. Yeah. Um, and that is like full range. So like, when I can, I'll try to do like a very, like a very, um, diverse breakfast. So I have like my protein, my grains, my, my, um. Carbs, you know? Mm-hmm. So that way my stomach throughout the day is prepped and ready for like, whatever else it eats. Right? Yeah. Um, so yeah, I think I'm more conscious about my morning. Mm-hmm. Um, like routine. And then from that I feel like my stomach has like, kind of some armor there. Yeah. I think that's good. Yeah. It's like, um, something I read like why you're supposed to eat vegetables before you can eat anything else. Mm-hmm. Maybe not the first meal a day, but definitely with a dinner or any meal. Is like all that roughage from veggies help prep your gut for everything that comes next. Yeah. So that like helps create like, it's almost like it creates a pathway because it sets you up so that when you have something that can help move everything along easier and then also it helps with all that nutrients inside vegetables, it kind of, mm-hmm. Yeah, like gets your body, your gut ready to absorb everything else. Yeah. So if you get a lot of vegetables before you eat something with starch or grain or a meat, your body's already intaking the proper nutrients so that maybe it doesn't take in too much of a starch or too much sugar. Right. Yeah. So your body's like moving things along and you're not focusing well, your digestion is not focusing on taking in too much of the bad stuff. Yeah. Everything in moderation, right? Yeah, definitely. I agree though with like first meal of the day is super important. Mm-hmm. I don't know if it necessarily has be like breakfast. Yeah. But anything you ate the eat, the first thing is like. What wakes your body up, right? Yeah. It's like you're introducing something after sleeping for however long, or not eating or fasting. Mm-hmm. I think those things are, again, I'm not a perfect person, so today that I had a croissant, which we've talked about is not my favorite, but this is a good one. It was chocolate. Thank you. Hey, brother Baker. Yeah, right. Hey Baker. Hey brother. Hey brother. Hey brother. Sorry. Hey, isn't it? Hey Brother Baker. Yeah, I think so. It's a cute name. Yeah, it's a cute name. But yeah, like I had water. There you go. Before I ate. There you go. But yeah, I did eat a, that was my first meal. What? I don't get hungry anymore. You're crazy. It's a wild ride. These medications nowadays, it really is. So strengthening your intuition in a way so you can trust that gut feeling. Right. So once, like you're saying, once you know those certain cues about your body, you feel more connected. Yeah. Yeah. I feel like the one way to strengthen that is just from trying different things too. Yeah. So like I didn't know something like if I, if I know something's wrong, I'll try different things mm-hmm. To figure out what it is. So I'm like, okay, yesterday, like I didn't do such and such thing, but, so I go back. And change that the next day. And if it helps out my stomach mm-hmm. Then like, great. I found a new way to like, help avoid something. Mm-hmm. That's going on. And I feel like that's like pretty, um, like just standard, like mm-hmm. Trying to figure out how to help anything in your body or like with your food. Um, it's just a lot of trial and error. Um, also consulting your doctor. I know, please. There is like some things that are, if it's a consistent thing that's wrong for a long time or it's like beginning to like actually impede like your lifestyle mm-hmm. And like what you're doing, I think that can be really helpful. Um. I know sometimes like talking to people can help it, but all at the same time, like everyone just has a, such, such a different experience. We're so different. Yeah. Especially with their gut. Yeah. So one thing that can help one person may not help you. The more you understand your body and what, what is your body and your relationship with it, I feel like you'll find more results. Yeah. Um, it's the part and, you know, not everybody likes to go to the doctor, but. Yeah, it can. They're there for a reason. Yeah. Right. And you make'em listen, you know, like mm-hmm. That's their job. Well, I think the more you're in a place of understanding about what's going on in your body mm-hmm. There's ways to track it too, like. Like I was telling you. Yeah, like journal, like Yeah. Food journals. Um, even like a on your phone food tracker. I just used it to track what was, what I was eating for a month to see like, okay, this is how high protein, low carb diet like affects my mm-hmm. My, you know, my gut, but did I feel. Better this month, or did I feel worse? Mm. Where was my energies levels at? Right. Like what was my sleep like? Like I know it. There's a lot that goes into it and it does unfortunately cause you to have to like put some work in to like figure it out. But I feel like in the long run it's so much more worth it because then you're not just. Having, trying a supplement for years and it's not working. Mm-hmm. Or you're, you're just so frustrated with like where you're at in your gut health that like, it just, it weighs on you. Mm-hmm. So I think there's some ways that you can like proactively just like gather information and then go to a doctor and say, this is what I know and these are things, I dunno, how can I figure out, like. You know Yeah. Solutions and the more prepared you are by taking kinda like a hard look at yourself. Yeah. And tracking these things is like, it makes it easier for your doctor to give you better and more detailed advice specific to you. Yeah. Because if you just go in like, Hey, hey, my symptom, you know, my tummy hurts, we're gonna have to try a, B, Z, like mm-hmm. All, all the, all the way, like mm-hmm. And it's gonna take a really long time. But if you start that process on your own. Your doctor can help round it out and finish it. Yeah, no, I think it's a beautiful thing. I think it's really cool. Um, and yeah, once you take care or start understanding how to take care of your gut, it like. I think it like bleeds into all aspects of your life, right? Like definitely, yeah. Then you, yeah, like you say, like you can sleep better, you can feel more energized, you can exercise maybe a little bit harder or whatever you need. You can, you can make more informed like decisions too. Mm-hmm. With your lifestyle, with like where you go out to eat and like, um, just different things. That doesn't mean like cut everything out. Mm-hmm. You know, unless like. Maybe you're getting checked for like ulcerative colitis or Crohn's or whatever, like those are specific diets that you'll have to try out. But if you're just like your day to day, nobody wants to like restrict themselves heavily, right? Yeah. Like unless it's like medically necessary. Yeah. So it's like, okay to be like, you know what? I'm gonna go get that cheeseburger, or I'm gonna go have some fucking milkshake or something, because. I'm human. Mm-hmm. You know, we're, we're just trying to have a good life. Yeah. And it's like difficult nowadays, unfortunately, we are stressed out little Yeah. Bodies. But I do feel like sometimes we live with so much information, it's so hard to get the right overwhelming information. Yes. Just like doing all this research, it's like, where do you start? Where does it like. Begin and how can we Yeah. Kind of condense it into something that people wanna listen to. Yeah. I get so caught up in like all the nitty gritty that I'm find super interesting, but I'm like word vomiting it out. Oh, that's a lot. That is a lot of, I love it. Information. I thank you. I love it. But I think too my, we were talking about, um. Like, like gut health myths. Mm. And like di and the, that was cool. That was really cool. Mm-hmm. I think we should, we can read a few of them. Yeah. Um, one that we read, it was like, more fiber, the better is true because. Less is not more when it comes to fiber in your digestive health. Um, more fiber is better. Mm-hmm. Especially soluble fiber. Oh, okay. Just an excellent source is an excellent source of wow. Source of nutrition, um, for your gut bacteria, which helps you protect you from all the formation and infections. What kind of, like, what is soluble fiber like? What would that really be? Let's look it up, because I know I've take, like, I'll take Metamucil. To kinda up my fiber intake. And that's cilium husk. Yeah, I've heard of that. And it's so good. It is like a soluble fiber and it helps just like move things along. But I know that there's insoluble versus soluble and I'm kind of get mixed up on what those types are. Solu, um. So it is a dietary fiber that dissolves in water forms, like a gel substance in the digestive system. Um, foods like oats, beans, peas, some fruits and vegetables. Um, but that would make sense if cilium husk is one of them. Yeah, it is. Yeah. Mm-hmm. Yeah.'cause like when you put it, the Metamucil in water, it like thickens up Yeah. In a gel. That makes, okay, that makes sense. Yeah. So what would insoluble be like? Is that, let's see if that's like vegetables, maybe Like your hearty greens or, yeah. Okay. Yeah. Yeah. It's like nuts, seeds, skins of many fruits and veg. So thinking like, oh, like dates and berries. Mm-hmm. And. Like carrots, you know, like the crunchier vegetables. Yeah. Those are insoluble. Ah, so that's like, what would that be a good analogy for? Like, to me, when I think about it, I'm like, it's like barreling its way through my stomach while insoluble is like, like moving along. Yeah.'cause the way they described it as like a gel, it's like a gel lining versus like. The other ones that come in and Like roughage? Yeah, insoluble fiber. Oh, ooh, I like this one. Mm-hmm. Um, bloating is triggered by what we eat, which is true. Okay. Food can cause bloating, especially, um, when you have like a sensitivity or intolerance. Typically humans don't make gas. The gas is made by the bacteria. Fermentation of food stuff in your bowels. That's cool. Isn't that crazy? Yeah. However, several other factors can also trigger bloating. Some of the foods that can induce bloating include includes beans. We all know that. Oh yeah. Dairy products. Carbonated drinks. Mm-hmm. Whole grains. And then a tip of vegetable that, I can't say that name. Crucifer. Ber cruciferous. What does that mean? That's like your brassica. So cabbage, Brussels sprouts. Oh my gosh. That makes so much sense. Right? Yeah. And they're like stinky. They smell like, yeah. Well, every time I eat cabbage or Brussels sprouts. Yeah. But they're so good for you. Wow. Especially cabbage. Okay. And looking at this right now. Medical news today. Mm-hmm. Thank you. It says farting is healthy. It is super healthy. Okay. Don't keep'em in. Mm-hmm. That just contributes to the bloating. It does. It says it's normal to fart up to 25 times per day. Thank God. That makes, makes me feel better. Um, yeah. Okay. So bloating caused by food. Yes. But it's caused by our gut microbiome. Mm-hmm. Lovely, lovely. Um, probiotics solve all gut health issues that is false. Hmm. While probiotics can help alleviate specific gut symptoms that di and digestive issues, several other conditions require like interventions, like medical, whatever. Okay. I feel like this is a huge one right now because everyone is buying probiotic, prebiotic, prebiotic, like supplements, like pills. Powders, whatever, put on your drink. And what's crazy is people are making so much money off of just treating a symptom, which is like crazy. I didn't think about it like that. Yes. And that's why you have to buy whatever product that is using that helps your bloating, whatever right's this is just treating this symptom of like Yeah. Your gut symptoms. I mean, I used to take the ritual ones. Mm-hmm. And they were like. Minty, but it was like a pre post and probiotic all in one. Yeah. Or there's something called deep bloat, which I've heard so many good things about. Or colon broom, and there's so many things that are here. There's so many. Wow. But I think until you realize where your root issue in your gut is mm-hmm. Then you're just gonna keep having symptoms and you're gonna keep buying these products that people are, that is such like putting out there that is like such like a, I guess like a image of. Yeah. American healthcare in general. Yep. We're always treating the symptoms, not the actual root cause. So, uh, capitalism. Great. Thank you. No, that was good. That was fun. So interesting. Yeah. Was really fun. Right? Um, Lay it on me. What's the next one? Okay. This one I think is really like prevalent too right now is you need a colon cleanse for good gut health and to get rid of toxins. Okay? That is false. It says, okay, because your colon naturally builds beneficial bacteria and other. Microbes. Mm-hmm. Which help fight infection like we talked about. Mm-hmm. Um, also, toxins do not build up in the colon during normal digestion. So you don't need a colon cleanse to improve your gut health. I don't need my coffee colonic. Rather, a colon cleanse can disrupt the normal like. Flow of your intestines Dang. And cause infections. Okay. Yeah. I was seriously looking into that for a while. Yeah. So I think, I think if you think about, okay, I need a cleanse. Mm-hmm. Or do this thing, thinking about what you're saying, you have a microbiome mm-hmm. In your gut. And if you don't understand how it's processing, you can't fix what's going on. Right. So if you try to like disrupt, like I'm gonna just cleanse out my whole thing. But it's like, that's where all the processing is trying to help your stomach out. Mm-hmm. And you're just taking it all away, like it's just gonna cause more Wow. Discomfort. So I think understanding like what does a colon do? Yeah. What does, you know, where is the bacteria that is toxic that's building up? Mm-hmm. And then am I doing a cleanse for that space or something else? Okay. You know what I mean? Okay. Yeah. And like, I think you kinda did some research on this, but like what, how would you go about. I guess like resetting and so reorganizing your gut there. I think honestly, there is so much, um, misinformation. I think again, consulting your doctor, right? But I think from my own. Research, a lot of it. Um, is someone trying to get you to buy a specific product, right, or to follow a specific way of doing things? Yeah. So it's like approach to restoring a healthy gut immune barrier. So that's not, we're not talking about. De bloating. We're not talking about, you know, a cleanse. This is just to restore your healthy gut immune barrier. Um, and it includes removing, um, mucosal mucosal irritants. So that is. Doing a sensitivity. Mm-hmm. Understanding. Mm-hmm. Like that's where you elimination diet. Yeah. That's the word. So understanding what is actually bothering your body. Mm-hmm. What is actually the things that, um, irritate or Right. Your, your stomach. Right. And then replacing agents for digestive support. Um, so to me that sounds like introducing maybe fermented foods or more fiber. Mm-hmm. You know, like rebuilding. Yeah. So the agents structure to that help you just digest? Yeah. Adding more of that into your diet if you don't already have it. Okay. Um, so that's when you can use, like what you were talking about, the metamusic, what is it? The metamusic? Like fiber soluble fibers. Soluble fibers. Maybe this is where you might include some probiotics. Mm-hmm. You know, like Yeah. If you're missing it, if you're not getting enough of it, yeah. You can add that. And then reinoculating. So reinoculating with friendly bacteria and the foods that need to grow. Yeah. Okay. Okay. So that's more fermentation or like your bacteria, like eating a wide variety Yes. Of veggies and fruits. Yeah. So that's, I think that's a huge part of like, going back to diet. Mm-hmm. Obviously, but, um, going towards the, the whole foods. Natural grains and, you know Right. Unprocessed foods. Um, just because you wanna get as much nutrients in there as possible Yeah. In each meal. That makes me think like that Netflix special, that really kind of like opened my eyes on how complex the gut is. Mm-hmm. Was, Ooh, I loved it so much. So it's called Hack Your Health, the Secrets of Your Gut. Hmm. And it's mainly about poop. Mm-hmm. But it talks about how important your gut is and like as a system as a whole, and how it. Like genetics plays a part in what kind of bacteria you get, how you were born, C-section or naturally plays an effect on your immune system from the get go. Like, well, and what's crazy too, so interesting is you can tell so much about what's happening in your gut by looking at your poop. Yes. And, and once you understand what your poop is telling you. Yeah. That could be another way of like, you know, um. Have you just being aware of it, you know? Yeah. Have you seen it?'cause they talk about that. No, but I haven't seen it. But that was one thing I learned a lot. Yeah. Um, like this past year. Mm-hmm. About like what, you know, oh, I'm, you're missing this in your diet or like, that's why I. Your poop floats or sinks or the pebbles versus, you know, all these things, lottery or whatever. Yeah. And I think in that case, that's when like certain supplements, like probiotics, prebiotics can help if you real, if you recognize like what's actually going on. Mm-hmm. Um, but yeah. And then the last one is repairing the mucosal lining. Yeah. Is because they talk about eating up to. 30 different fruits and vegetables a day. Mm-hmm. Yeah. Because the more diverse your diet is, the more diverse your gut is. Mm-hmm. Yeah. Which I, which I find like really encouraging and like gives you a lot of options, but also like kind of daunting because mm-hmm. I think as people, like what we were saying is it is so hard to even just sometimes cook Right, right. When you get home. Yeah. Or it's so hard to even just like. Have any sort of diversity in your shopping or, um, you know, sometimes it's like, okay, I found a meal that's really easy to make. I just wanna make that for the week. Mm-hmm. I heard so many stories about people who started going to the gym and starting to meal prep, but they would meal prep these same meal over and over and it was killing their gut. Mm-hmm. Like, just like constant bloating. You're not seeing results, you're getting really defeated, but it's like you want variety. And I think there are ways, um, to have a busy work life and social life and still be able to get that variety. And I think it just has to do with not feeling intimidated by meal prepping or making meals at home. Mm-hmm. Um, you have so much more control at home when you're cooking. It is more cost effective realistically in the long run. Um. And it really sometimes can take 10 minutes. I mean, there's tons of resources online for 10 minute quick family meals Yeah. That are healthy, you know, or meals under$5. You know, we talked about our favorite foods and mine is soup. Yeah.'cause you can add anything and everything into a soup. Mm-hmm. And just forget about it. Yeah. Right. And that's like you could have your whole. Um, 30 different vegetables and whatever in a soup. Mm-hmm. And then you just pack it, freeze it, pull it out the next day. And, and I do like that we're talking about kind of that mind and gut connection because I feel like the cycle I see a lot of people in and that I've been in before is like, I don't feel good, so I don't wanna make something. Mm. I don't feel good. And it's when you get stuck in that cycle, the only way to get out of it is just like pushing yourself a little bit that day, making the meal and seeing how much it affects your body, your mental, your everything. Mm-hmm. You know, and I honestly, you mentioned earlier how I am very, um, strong-willed or like if I decide something, I do it half the time. I only do that because. To me, it's more worth sticking to something.'cause I know I don't wanna fall back into the same place I was before. Mm-hmm. So for me, the motivation doesn't come from like, oh, I just, I'm, I can do anything. If I put my mind to it, it's like, oh, I'm mainly afraid of like going backwards or like going to a space that I knew I was really unhealthy. Right. And there's nothing in my. Being that wants to be back there again. Yeah. So even if it's hard or even on a day that I don't feel like it just, just doing even like a minute of something can be beneficial. Mm-hmm. Putting carrots in a bag for work the next day, you know, um, it's kind of like a ritual. Mm-hmm. Right? Like for your brain and then perhaps for your brain. And for your body. And your gut. Yeah. Yeah. I like that. Yeah. Didn't know that. I still think you're pretty. You got a very great sense of strength and I, it's nice to know where it comes from. It's a beautiful thing. Fear. Fear. Fear motivate me. Fear is the mind killer. Well tune in next time. We're gonna do a continuation of this podcast. Yes. Um, yeah. Look forward to part two. Look forward to part two. I hope you guys all enjoyed it. Yeah. We can get that out too. Also, we're gonna, we're going to be, uh, posting on our Instagram. If you don't already follow us, follow us at Butter Together. Pod, pod, yes. On Instagram. Um, and then you can comment on the post. For each episode, like mm-hmm. Different questions or comments that you have, um, things you wanna hear more about, send us a message. Thanks for being here. Thanks, Skylar. Thanks, Maddie.