Happy Healthy Fit

08/07/2026

08/07/2026

The same foods that support heart health can also benefit countless other aspects of your well-being.
Instead of chasing the next quick fix, imagine building your health on a foundation of whole, plant-based foods.

07/16/2026

07/07/2026

https://www.facebook.com/share/p/1CpA3f8i1B/

05/31/2026

Inspired by this chat between Dr B, The Gut Health MD and Rich Roll https://youtu.be/ilrstCbOBog?si=mL6dQ6K9r-PaMbLF

"Most butyrate isn’t consumed directly; it is produced in your gut when beneficial bacteria ferment dietary fibers and resistant starches.

The most reliable way to boost butyrate is to eat a diverse array of plant-based prebiotic foods and resistant starches

Excellent foods to support butyrate production include:Resistant

Starches: Green/unripe bananas, oats, and cooked-and-cooled potatoes or rice.

Legumes: Lentils, chickpeas, black beans, and kidney beans.

Whole Grains: Barley, rye, quinoa, and brown rice.

Prebiotic Vegetables: Asparagus, onions, leeks, garlic, and Jerusalem artichokes.

Fruits: Apples, pears, and berries."
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Health and wellth begins on your plate, my friends!

Dr. Will Bulsiewicz is a gastroenterologist, New York Times bestsel...

05/28/2026

Thanks for the delicious power tips, Physicians Committee for Responsible Medicine!

We include these as daily players in our athlete power prep meals!

05/28/2026

The biggest power play is take a delicious recipe and make it even more amazing by subbing in whole plant foods that look and taste amazing AND boost gut health, reduce inflammation and increase kindness vibes all around!

Make the BEST vegan Crunchwrap supreme (Taco Bell copycat) - with vegan queso, plant-based taco meat, dairy-free sour cream, crispy tostada shell, tomato, and lettuce in a crispy pan-fried tortilla shell for whenever the cravings strike!

05/07/2026

Action first!

New solo riff on the podcast this week.

05/06/2026

(By Lower Keys Medical Center)

Gut Feelings: How Stress Impacts Digestion

The phrase “gut instinct” was popularized in the 1970s to describe making a decision based on feeling rather than logic. However, there isn’t as much distance between those instincts and the brain as we might have originally thought.

In fact, some researchers refer to the gut as the body’s “second brain” because it contains a complex nervous system with over 100 million neurons that control digestion, strengthen our immune systems and impact our emotions.

In turn, emotions like anxiety, depression and stress also can affect your stomach through what’s called the “gut-brain axis.” They can disrupt the digestive system, leading to problems such as bloating, cramping, diarrhea and nausea.

And if you already have a gastrointestinal disorder like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), stress can cause your symptoms to flare up.

Fortunately, we don’t have to be stuck in a vicious cycle. We can keep our stomachs healthier by:

Eating gut-friendly foods such as whole grains, fruits and vegetables to promote the growth of beneficial gut bacteria.

Additionally, consider adding fermented [probiotic] foods like [Forager Project] yogurt, sauerkraut and kimchi to meals to maintain a balanced microbiome. [Also consuming prebiotic foods like steel-cut oats, cabbage, onions, garlic and artichokes help get probiotics in the perfect spot in your digestive tract.]

Exercising for at least 30 minutes five times per week.

Studies show that even low-intensity workouts can reduce the time it takes for food to move through the digestive tract. Working out also boosts your mood by reducing cortisol while releasing endorphins (feel-good hormones).

Having more fun. 46% of Americans say they use hobbies to reduce stress, and in 2023, the American Psychiatric Association reported that adults who engage in more creative activities have better mental health.

Limiting irritants like caffeine and alcohol, as both can cause inflammation and increase stress.

[Alcohol destroys good bacteria in your gut which affects physical and mental health.] Women should consume no more than one alcoholic drink per day, while men should keep it to two or less.

The FDA also recommends no more than four cups of brewed [organic, mold-free] coffee per day.

Practicing mindfulness.

Activities like meditation and yoga can both calm your mind and stimulate the vagus nerve—the pathway between your gut and your brain. This will help you get into "rest and digest" mode rather than feeling stressed.

Prioritizing sleep.

Getting seven to nine hours of rest helps your digestive system repair itself and keep your mood balanced, but lack of sleep increases cortisol and reduces good bacteria in the gut.

You might [very likely] find that these six small changes will make you, and your gut, happier.