RJ Health & Fitness

20/52

1 lunges
2 Tacos
3 Clients
4 trees
5 lunch
6 7 8 9 10 11 Newlands horseshoe
12 noodles

20/52

Bangkok, beautiful organised chaos.

The Yorkshire Dales is up there with my favourite places for trail/mountain running. The landscape is pretty epic. We run all seasons, whatever the weather 😂💪🏼

How to Improve Your Gut Health 👇

Your gut isn’t just about digestion, it’s directly connected to your brain through the gut–brain axis. Around 90% of your serotonin (the neurotransmitter that affects mood, motivation and overall well-being) is produced in the gut.
So when your gut is out of balance, your energy, mood, focus and recovery suffer.

Here’s 3 ways to support it.

1. Eat more whole, high-fibre foods
Fibre feeds the good bacteria in your gut. A healthy gut = better digestion and better mood regulation.
Most people don’t get enough. The recommendation is roughly 30g of fibre per day.
Think: fruit, veg, beans, lentils, whole grains, nuts and seeds.

2. Add fermented foods.
Fermented foods help improve the microbiome because they deliver live beneficial bacteria and create conditions that support a healthier balance of gut microbes.

During fermentation foods like yoghurt, kefir, sauerkraut, kimchi, miso or kombucha break down food components and produce:
Short-chain fatty acids (SCFAs)
Organic acids
Enzymes
Vitamins (like B-vitamins and K2)

These compounds help reduce inflammation, strengthen the gut lining, and support immune function. Small, consistent amounts go a long way.

3. Manage stress & build routine.
Your gut and brain talk constantly. High stress disrupts digestion and neurotransmitter production.
Daily movement, breathwork, quality sleep and regular mealtimes all help calm the gut–brain axis.

You don’t need extreme cleanses or fancy supplements just simple habits done consistently.
A healthier gut = better mood, better performance and better results in the gym.

If you want help building habits that actually last, drop me a message 💬