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Why Gut Health Is Critical for Optimal Performance and Wellness

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Why Gut Health Is Critical for Optimal Performance and Wellness


This article is an installment of The Everyday Warrior series, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.

There’s a tight connection between our gut health and overall wellness. It impacts a dizzying number of bodily functions impacting your brain, metabolism, mental health, performance, digestion, immunity, and inflammation.

The vast majority of the research on the microbiome has been conducted in animals (typically mice), but we now have a few small studies in human subjects. The available data so far indicates an unhealthy gut microbiome is associated with depression, anxiety, and various other mood disorders. Research also suggests gut microbiota interacts with the reward system of the brain as it relates to the individual pursuit and use of food, drugs, and pleasure.

In 2020, we published a study in the Journal of Affective Disorders with 111 adults who were inpatients in a psychiatric hospital to examine the gut microbiome among people with severe mental illnesses. Patients reported their clinical symptoms through a battery of self-report questionnaires related to psychiatric symptom and functioning, then provided fecal samples shortly after hospital admission. We worked with a team of microbiologists to sequence the DNA of the bacteria and identify different types of bacteria.

Analyses indicated the severity of depression and anxiety at the time of hospital admission was negatively associated with gut bacterial richness and diversity. We also identified patterns of gut bacteria associated with depression and anxiety treatment resistance by the time of discharge from the hospital. In other words, we were able to identify patients who did not benefit from treatment, based solely on a fecal sample! Much more research is needed before we’ll be able to fully understand the gut and its role in health and behavior.

Our gut microbiome weighs up to five pounds, and has 200 times the number of genes found in the human genome. It’s symbiotic, not parasitic, to us. We need our gut microbes and they need us. We survive and thrive together, and therefore it’s imperative we take good care of it. A healthy gut is an essential component of health, performance, and general wellness. So, how do we best take care of this mysterious universe of organisms that live within us?

Lifestyle Habits to Promote Gut Health

1. Eat a healthy diet with plenty of fiber, lean protein, fats, and water.
2. Consume prebiotics, plant fibers that facilitate the growth of healthy bacteria, such as apples, bananas, barley, berries, cocoa, flaxseed, garlic, oats, onions, tomatoes, soybeans, and wheat.
3. Prioritize probiotics, such as yogurt, kefir, vinegar with active cultures, fermented pickles, sauerkraut, kimchi, etc. You can even take dietary supplements.
4. Eliminate or minimize consumption of processed food, junk food, fast food, soda, and added sugar.
5. Consider an intermittent fasting or time-restricted feeding approach.
6. Consider whether you have food sensitivities or allergies that might benefit from a special diet (e.g., low FODMAP).
7. Exercise on a regular basis—with an emphasis on strength training.
8. Pursue high-quality sleep, and plenty of it.
9. Eliminate or minimize alcohol consumption.
10. Regularly engage in meditation, yoga, prayer, or other relaxing activities.
11. Consider past exposures to toxic chemicals, heavy metals, excessive smoke, etc., that may require medical consultation.
12. Spend time outdoors.

Our scientific understanding of the gut microbiota is still in very early stages, and it’s true that most human studies to date only examine the strength of the association between psychological functioning and gut health. From Psychology 101, we’re reminded that “correlation is not causation.” Nevertheless, with what we know now and what we can hypothesize, there’s every reason to take good care of your gut health—and absolutely no reason not to.

The best part is that whatever is good for your gut, is also good for your weight, heart, lungs, muscles, skeletal system, skin, brain, cognitive functioning, wellness, and functional performance (and we mean performance in your personal and professional life, too).

Example Meal Plan

I take a daily intermittent fasting approach, with a feeding window of about six to nine hours most days. My first meal is a smoothie made with a varied mixture of frozen fruit (e.g. blueberries, raspberries, blackberries, strawberries, cherries, pineapple), fresh fruits (bananas, apples, exotics), vegetables (carrots, spinach), dairy (yogurt, kefir), avocado, MCT or olive oil, and a blend of nuts (walnuts, pecans), seeds (flax, chia, hemp, pumpkin, sesame, sunflower), cacao nibs, a variety of so-called “superfood” powders (e.g. ginger, beetroot, cinnamon, mushroom extracts, noni, maca, acai), shredded coconut, oatmeal, and unsweetened protein powder.

I prep a week’s worth of this dry blend of nuts/seeds/powders/oatmeal every weekend using 2-cup plastic containers. This means I can blend and eat my first meal of the day in about 15 minutes. My preference for protein powders is unsweetened pea powder, collagen powder (with multiple peptides), and grass-fed beef/egg white powder (e.g., PaleoPro). (Note: I rarely use whey powder because of the impact it has on my gut.)

For dinner I usually eat beef or seafood with a salad and/or a large serving of mixed vegetables (baked, stewed, or stir-fried). By now you’re probably wondering where I stand on carbs like bread, pasta, and rice. I do eat them…in moderation. Typically, I have a half-cup of oatmeal at my first meal and one to two pieces of bread at my second meal. I bake all my own bread using a homemade sourdough starter, which is so much easier than we’ve been led to believe, and organically grown whole-grain ancient and heirloom wheats that’ve been stoned milled (e.g., Janies Mill). So, my homemade bread has lots of healthy fiber, nutrients, and fermented dough, which is filled with lactobacilli, a healthy bacteria.

If my dietary protocol sounds a little hard or too time consuming, it’s actually not. It’s easy once you’ve put in a few reps and it’s extremely time-efficient. If it sounds too crunchy for you, all I can say is this: Try it for two weeks. You’re likely to feel so much better that you never return to your old dietary habits. You don’t have to be perfect. I’m certainly not, and even small changes can be transformative.

B. Christopher Frueh, PhD is a novelist, clinical psychologist, professor of psychology at the University of Hawaii, and chair of the SEAL Future Foundation medical advisory board. He has thirty years of professional experience working with the veterans/military community, has conducted clinical trials, epidemiological, and neuroscientific research, and has authored 9 fictional crime novels and co-authored over 300 scientific publications.


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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