2511: Metabolic Damage, Digestive Health & Fat Loss by Dr. Jillian Teta of JillFit on Digestion & Body Composition

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[00:00:55] This is Optimal Health Daily Episode 2511. Metabolic damage, digestive health and fat loss

[00:01:02] by Dr. Jillian Tita with JillFIT.com and I'm Dr. Neal Malik your host.

[00:01:07] Welcome back to Optimal Health Daily or welcome for the first time if you're new here.

[00:01:12] This is the podcast where I act as your very own personal narrator and read to you from some

[00:01:17] of the most popular health and fitness blogs online. But with that keep this intro nice and

[00:01:23] short and get right to it as we optimize your life. Metabolic damage, digestive health

[00:01:32] and fat loss by Dr. Jillian Tita with JillFIT.com

[00:01:38] Digestion certainly is not the most elegant topic to discuss yet discussion becomes necessary

[00:01:44] and warranted when we consider that digestive health plays a major role in body composition

[00:01:50] overall health whether you are prone to be overweight and even if you are having difficulty

[00:01:55] losing fat in problem areas like the hips thighs and glutes. Once we get over the that's a weird

[00:02:03] topic vibe digestion is actually quite cool. We tend not to think too much about digestion until

[00:02:09] something goes wrong with it or it begins impacting our goals. I want to outline several scenarios

[00:02:14] and their potential solutions and things to consider. Your body is only as healthy and strong

[00:02:20] as your digestive system is. Period. One of the major jobs of the gastrointestinal tract

[00:02:27] is the breakdown absorption assimilation and elimination of food and all of the macro and

[00:02:34] micronutrients including vitamins minerals, phytochemicals and so on that your food contains.

[00:02:40] If one of these links in the chain becomes broken or impaired, the rest of the chain suffers

[00:02:46] and thus the health of the entire body. Even if you are eating the very best nutrition you

[00:02:52] possibly can, if you cannot digest, absorb and assimilate that nutrition, you are missing out

[00:02:59] and your health and body composition will not be as good as it can be. What does normal digestion

[00:03:05] look like? Warning, I'm going to talk about poop here for a second. Ideally you will be moving

[00:03:11] your bowels at least once per day. Your poop should be well formed and easy to pass without blood,

[00:03:17] mucus or undigested food in it. You should not feel bloated or overly gassy, you should not

[00:03:23] experience reflux, indigestion, pain or cramping on a regular basis. If you are something is a miss.

[00:03:31] Basics of digestive health. Digestive health is the result of your nutrition being appropriate for

[00:03:38] you, that is identifying and avoiding food sensitivities for you. Beneficial bacteria about four

[00:03:46] pounds of them live in our guts and execute a myriad of functions for us related to digestion.

[00:03:52] Interestingly our gut bacteria even play a role in our body composition. Some strains of bacteria

[00:03:58] predispose us to be more overweight. Isn't that so unfair? Digestive enzymes, bile and stomach

[00:04:06] acid should all be present in enough quantity to be able to break down macronutrients into small

[00:04:11] enough pieces to be assimilated. The lining of the gut should be strong, have good integrity

[00:04:17] and not be a source of inflammation. The nervous system of the brain, the antiric nervous system or

[00:04:23] second brain should be functioning smoothly to promote optimal and timely elimination.

[00:04:29] All of these pieces working in sync help your body metabolize and use the nutrition from

[00:04:34] your food to help you look and feel your best. Constipation

[00:04:40] Let's face it, it happens. For optimal fat loss constipation absolutely should be addressed.

[00:04:46] For targeting trouble areas tackling constipation is a must. I'll back up a few steps.

[00:04:53] The liver filters your blood removing things like cholesterol particles, compounds of metabolism,

[00:04:58] inflammatory molecules and spent hormones. It's the job of the liver to filter out hormones

[00:05:05] like estrogen. Package them up to be excreted and then send them to the GI tract so we can poop them

[00:05:11] out. Guess what? Our colon affectionately called the large intestine has a blood supply. So if you are

[00:05:19] not pooping every day and your stool is just sitting there in your colon, all of those hormones get

[00:05:25] reabsorbed back into general circulation then it ends back at the liver. The liver meanwhile

[00:05:32] is dealing with today's estrogens and other spent hormones and inflammatory compounds.

[00:05:38] Now it has to deal again with the stuff it dealt with yesterday or the day before.

[00:05:44] So when the bowel becomes constipated, the liver becomes constipated and your estrogenic burden

[00:05:50] goes up. The fat receptors on all of our troublesome areas but hips, thighs are highly sensitive

[00:05:58] to estrogen. Estrogen stimulates them and helps them hold onto fat. What this means is that when

[00:06:05] we are not pooping daily we are more estrogenic and our trouble areas not to mention overall fat

[00:06:11] loss become resistant to change. Solution. Ensure that you are eating adequate healthy fats,

[00:06:19] fibrous veggies and are hydrated. You want to aim for at least three liters of water every day.

[00:06:26] Try to avoid those foods that are inherently constipating for some that may include gluten,

[00:06:32] dairy, grains and bananas. Consider taking a probiotic each day as well. Metabolic damage.

[00:06:40] Chronic dieters, cardio enthusiasts and those prone to bad sleep and high stress

[00:06:46] can experience metabolic damage. People with metabolic damage are more prone to things like

[00:06:52] irritable bowel syndrome or IBS which can manifest as alternating loose stool and constipation,

[00:06:58] stomach pain and bloating. As dysfunction in the gut ensues, optimal assimilation and processing

[00:07:05] of nutrients is impaired, making it even harder to repair metabolic damage. Solution.

[00:07:12] A gut restoration program is at the foundation of any metabolic damage protocol.

[00:07:18] This entails finding and eliminating foods you are sensitive to and also making sure you don't have

[00:07:24] Canada, bacterial or parasitic infections. You can also bump up your beneficial gut flora by

[00:07:31] considering taking a probiotic each day, taking a plant digestive enzyme with meals

[00:07:37] and consider a glutamine based product to heal the lining of the gut. Our food allergies making you fat.

[00:07:44] They sure could be eating foods that are not ideal for our body create inflammation which brings

[00:07:51] water to the belly area which can lead to bloating, disrupts hormonal signaling,

[00:07:56] irritates the gut lining, making absorption of nutrients difficult

[00:08:00] and can even down regulate our fat burning hormonal machinery. Solution.

[00:08:06] Find and eliminate food allergies if you suspect they may be impairing your fat loss efforts.

[00:08:11] This can be done through an elimination and challenge diet or through blood tests.

[00:08:17] Most common food allergies include gluten, dairy,

[00:08:21] tree nuts, citrus, strawberries, soy and eggs.

[00:08:29] You just listen to the post titled Metabolic Damage Digestive Health and Fat Loss by Dr.

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[00:10:20] Dr. Neil here for my commentary. Going back to the idea of as today's author called it poop

[00:10:27] and how often we should have bowel movements, for example, people will ask me if I have more than

[00:10:33] one bowel movement a day is that bad. I remember when I was in school, one of my classmates asked

[00:10:39] our professor how many bowel movements per day is ideal the professor responded ideally one

[00:10:46] bowel movement per meal you consume in response to that my classmate blurted out six times a day

[00:10:54] it turns out that it's not really necessary to have a bowel movement in response to every meal

[00:11:00] instead based on lots of research once a day is perfectly healthy in fact going more or less

[00:11:07] frequently than once a day maybe a sign of an underlying condition just as today's author Dr.

[00:11:13] T to described all right that's another edition of optimal health daily I hope you're having

[00:11:18] a great weekend thank you so much for listening and I'll be back here tomorrow as usual

[00:11:23] so I'll see you there where your optimal life awaits