The Gut Check: Nutrition and Gut Health for Recreational Athletes

Are you an Obstacle Course Race (OCR) fan? Or OCR-curious? Listen in and lean about an Ohio-based race course with Jake Moore . He is one of the creators and minds behind the event, War-X (War-Experience) obstacle course race. And it has grown into a full trilogy weekend for those who want to fill a weekend with not one, but THREE, events!

So what is War-X? Jake and I discuss:

• The origins and true purpose
• Their partnership with Operation Enduring Warrior 
• Real guns and explosives??
• Behind-the-scene info and sneak peaks
• The Eliminator
• Mindset and preparation
• And more!

You don't have to have been in the military to find and practice your own inner strength, or to tap into your inner warrior. We can all work on our Alpha minds, our resilience, in all parts of life.

Want to join War-X this year? Jake has extended a discount to listeners and friends. Let me know if you're joining, so we can meet up and say hello!

Use this link, and discount code KCX10 to save 10% on registration

• Facebook: @thisiswarx
• Instagram: @thisiswarx
• Operation Enduring Warrior: @operationenduringwarrior

Need some help figuring out how to eat or train for an Obstacle Course? Email [email protected] for some FREE resources to get you started, or discuss a coaching program to guide you along the way!

A few examples, depending on your goals/needs:

1. Protein Basics - where to find good protein
2. Collagen, Joint Health, and Athletics - preventing injury and boosting power
3. Struggling to lose weight even though you're "doing everything right"? Check out this past Podcast Episode.
4. Join The EMPOWERED HEALTH group of Facebook, helping active people overcome migraines, GI issues, or joint problems

Remember to Use this link, and discount code KCX10 to save 10% on registration if you want to join War-X or the Trilogy!

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Stress has a ripple effect on the rest of your body and systems. Don't ignore it!  

In today's episode, Michelle Risser shares all about the importance of self care -- as well as things we can do to prevent burn out. Michelle Risser, LISW. Michelle is a licensed therapist in private practice specializing in maternal mental health and trauma. She is also a consultant who is passionate about helping moms who work as therapists and helping professionals optimize their self-care and reduce their risk of burnout. 

Self care doesn't have to be big or elaborate - don't "wait for the perfect vacation" to recharge. You need to start to find small ways to incorporate rest AND recharge each week, if not each day. 

Hear some of Michelle's favorite resources, apps, books, and see links below for additional freebies!

Michelle’s Goodies: 

• Free Guided Meditation 
• Free Facebook groups, e-book at more for for moms and helping professionals 
• Michelle’s “Beyond Burnout, 8-week program for moms who work as therapists and helping professionals” is now open! Click here for more info.

Connect: 

• mrisser.com
• [email protected]
• www.instagram.com/hey.therapist.mom

Michelle’s Favorites: 

• Holmes-Rahe Stress Survey
• Co-Dependent No More by Melody Beattie
• Dax Shepard Armchair Expert
• Insight Timer App for meditation

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Torn tendons? Surgery, no more! At least, that's what science and case studies are starting to look at -- how to get the body to naturally heal and regrow torn tendons! And what may be some of the implication from that, regarding repairing your own cartilage to help with osteoarthritis?

It today's episode, I will review some basics on how collagen works, and the difficulties of getting nutrients in to your tendons without exercise. Then we'll dive into a case study and various research from Dr Keith Baar of UC Davis, professor and researcher with the Functional Molecular Biology Lab. He has many fascinating interviews on various podcasts (links below) and i'll hit some of the key points he's made from all of them in this episode, as well as review a case study from 2019 where they completely healed patellar tendinopathy (damaged tendon over the kneecap, "jumpers knee") in a professional NBA player with just 20 minutes of rehab per week!

Surgery is controversial for knee pain, with many study reviews showing it has almost no benefit to skipping the surgery, and sometimes even sets the knee up for more issues down the road because you've now caused a controlled trauma to the knee. So it's exciting to see research showing the advancements not only in how to heal tendons (and maybe cartilage eventually??) but also how to properly train and feed the tissues to help prevent injury.

SOURCE:

Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.

LINKS:

• Copy of Case Study
• Dr Baar’s articles on PubMed
• Dr Baar’s articles on Google Scholar
• My Spotify Playlist of his interviews 
• Article, “Pain: Causes and Cures”
• Article, “Collagen, Joint Health, and Athletics”
• Propello Life (and use this link with discount code DUBLINDIETITIAN for 10% off! I make no profit on that; simply sharing a product I believe in, and small local business I love) 

CONNECT:

Dr Baar: 

• Twitter @MuscleScience
• About: https://biology.ucdavis.edu/people/keith-baar 

Kate:

• Website: www.DublinDietitian.com
• Facebook Podcast Page: @TheGutCheckWithKate
• Instagram: @DublinDietitian
• Free Facebook Group: ·       https://www.facebook.com/groups/adventureboundfitnessandnutrition

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Busy parent or overworked C-suit staff? It's so easy for people to put their own health last, thinking they need to take care of all the other things first - work, family, household. But the truth is, when you take a little time to take care of yourself, you actually have MORE time, energy, vibrancy, and productivity to put towards those other parts of your life!

Sheri Nash, a busy mom and business owner. She was a client of mine a while ago, but her background is so common, I am excited to have her share her journey and things she's been able to learn and do along the way. Starting from "I don't even have time for breakfast because I need to take care of everyone else first" to now involving her kids in meals, playing even more tennis, and expanding her business ventures, Sheri has had a beautiful shift in her mindset to focus on her health in order to bring a better quality of energy to every other aspect of her life.

In addition, focusing on personalized nutrition helped with her asthma, joint pain, tennis performance, and weight loss that she thought would never budge. 

Her story is so motivating! You CAN feel good, you CAN take care of yourself without "mom guilt," and you CAN thrive in your business without losing your health! Listen in to hear how she does it all!

Sheri's LinkedIn: https://www.linkedin.com/in/sheri-nash-8630715/

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Healthy joints start from the inside out, and the foot up!
I met Brianne online – we both have a love for fitness, obstacle course racing, and figuring out root causes to pain and health issues. She was overcoming an injury at the time, and her philosophy of health was really a parallel to mine and the way functional nutrition approaches health. Getting down to the foundations and root cause, and fixing rather than masking. Brianne is a physical therapist, movement specialist, running technique specialist, and barefoot training specialist. Her primary role now is coaching runners and obstacle course racers to help them break out of their injury cycles so they can train and race at their highest level. 
Connect with Brianne: 

• Website: www.getyourfixpt.com
• Email: [email protected] 
• Free Masterclass: https://www.runwithhappyfeet.com
• Training App: https://app.getyourfixpt.com/
• Podcast: http://highlyfunctional.org
• Facebook: https://www.facebook.com/groups/ocrathletehealthandperformance
• IG: @the.ocr.doc 
• LinkedIn: https://www.linkedin.com/in/brianne-showman/

Product ShoutOuts:

• Vibram shoes, @VibramUS
• Born To Run by Chris McDougal

Connect with Kate:

• Website: www.DublinDietitian.com
• Email: [email protected]
• Facebook: 
• IG: @DublinDietitian

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Looking to improve your running, or just to get started? Then listen in!

Andee Peabody, past strength and conditioning coach with The Bruins hockey team, as well as other elite level athletes, is sharing tips on running. From gear to form, exercises and intervals, she hits beginners, intermediate, and advanced level runners and some things to consider.

Learn to prevent injuries, boost performance, and get moving!

YouTube Link if you want the visuals: https://www.youtube.com/watch?v=OfN6HXSLiHQ
Empowered Health Group:  https://www.facebook.com/groups/adventureboundfitnessandnutrition
www.DublinDietitian.com
[email protected]
Business Instagram: @DublinDietitian
Personal Instagram: @TKOCR_adventures

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The monthly Research Review looked at the three studies I could find I one my favorite supplement components - and some discussion on the anecdotal evidence as well. 

There is no “silver bullet” to health, yet there can be things that give us a big boost with little effort.   And today’s episode is about one of those!

Stress, inflammation, sleep, cravings, weight loss… imagine one supplement that can help with ALL of that!  One thing you can take to feel less stress, sleep better, boost energy, and turn less often to stress eating so you can stick to your health and fitness goals!

too good to be true? Maybe. But let's look at the data. The initial research is from 2006, and was looking at its affect on helping prevent stress-induced eating and weight gain. Two additional studies in 2008 and 2013 go deeper. 

So what is this “as close to a silver bullet as we can get” item?

It’s a patented blend of floral extracts called a Relora Blend. So, let’s first start with what IS Relora, and then we’ll hit the research. Listen in!

Talk to your doctor, pharmacist, or dietitian about Relora and the Thorne Elite Multivitamins and see if it could help you with your health journey. 

Read more:
Relora: https://thor.ne/3nQsu
Elite Multivitamin: https://thor.ne/alz5i

SOURCES:

Examine.com. (2018, June 14). Phellodendron Amurense Supplement – Research Review. Retrieved February 25, 2022, from https://examine.com/supplements/phellodendron-amurense/

Examine.com. Magnolia Officinalis Supplement – Research Review. Retrieved February 25, 2022 from https://examine.com/supplements/magnolia-officinalis/

Garrison, Robert, and Walter G Chambliss. “Effect of a proprietary Magnolia and Phellodendron extract on weight management: a pilot, double-blind, placebo-controlled clinical trial.” Alternative therapies in health and medicine vol. 12,1 (2006): 50-4. (https://pubmed.ncbi.nlm.nih.gov/16454147/)

Kalman DS, Feldman S, Feldman R, Schwartz HI, Krieger DR, Garrison R. Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial. Nutr J. 2008;7:11. Published 2008 Apr 21. doi:10.1186/1475-2891-7-11 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359758/)

Oben J, et al. Phellodendron and Citrus extracts benefit joint health in osteoarthritis patients: a pilot, double-blind, placebo-controlled study. Nutr J. (2009)

Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):37. Published 2013 Aug 7. doi:10.1186/1550-2783-10-37 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3750820/#B20 )

Watanabe K, et al. Pharmacological properties of magnolol and honokiol extracted from Magnolia officinalis: central depressant effects. Planta Med. (1983)

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Today's guest is Dr John Moore, Chiropractor who has advanced training in Chiropractic Sports work. Only about 10% of your nerves are actually related to pain - the rest are for function. Muscle activation, digestion, your heart, and more.

Focusing once more on the PHYSICALITY aspect of the Foundations of Health, Dr Moore shares his expertise, and some differences in work for various sports. He has a background in competitive surfing, but broke his back at a young and and chiropractic work was a part of his road to recovery. In addition to the things chiropractors tend to be known for - helping with back pain, whiplash, and headaches – we also talk about things you may not have realized could be helped with chiropractic work, and some things to look for when choosing a chiropractor.

So, consider this another tool in your tool kit when looking to feel better, and optimize your life!

Connect with Dr. Moore, or read more about the CCSP certification for Sports training:

• AmeriHealth website: https://www.dr4health.com/
• AmeriHealth Facebook page: https://www.facebook.com/Amerihealth.Chiropractic
• Certified Chiropractic Sports Physician (CCSP): https://www.acbsp.com/ccsp/

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Visceral Manipulation - what is, who would benefit, and how to find someone!

Visceral Manipulation is exactly that - manipulation of your viscera, or the internal organs in the main cavities of the body, especially those in the abdomen, e.g. the intestines.  But, did you know that can help so much more than just stomach or abdominal pain?

Visceral Manipulation (VM) Therapy was developed by world-renowned French Osteopath and Physical Therapist Jean-Pierre Barral. Comparative studies found Visceral Manipulation beneficial for various disorders.  And our guest today, Eileen Burns, is a physical therapist who specializes in VM. And she shares how she's worked with people with shoulder issues, GERD, backpain, and more. Other claimed benefits include help for whiplash, TBI, reflux and digestive disorders, endometriosis, chronic pelvic pain, headaches and migraines, post-surgery pain and scars, anxiety and depression, and more (Barral's complete list at https://www.barralinstitute.com/therapies/)

This is a great conjunction for the work I do. I teach people about the Wheel of Health – where it involves  4 aspects of addressing root causes of pain and GI issues. We target sleep, stress/infection, nutrition/gut health, and physicality – the aspects of movement, posture, alignment, and so on. But as I work via telehealth, I don’t get too deep into this physicality aspect. So I love having guests on who can bring that area of expertise to the show! And Eileen is sharing how she does hands on work of the abdomen, connective tissue, and viscera to help with pain, pelvic floor health, GI issues, shoulder issues, back pain, and more!

• Today’s Guest: Eileen Burns, PT, CFCE, CEAS,ACCI
•  Connect with Eileen and check out her business FYZICAL Therapy & Balance Centers Indianapolis.  Email her for a free handout about visceral manipulation. email: [email protected]
• Business website: https://www.fyzical.com/oaklandon-in
• Business FB: https://www.facebook.com/fyzical.indianapolis/
• Eileen LinkedIn: https://www.linkedin.com/in/eileen-burns-pt-cfce-ceas-acci-447a4481/
• Eileen FB: https://www.facebook.com/eileen.a.burns
•  To find other visceral therapists: https://www.barralinstitute.com/therapies/
• The books she discussed: Understanding the Message of your Body, by Jean-Pierre Barral

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This was actually a conversation recorded in March of 2021, but so much of the science is still relevant, so I wanted to get it formally turned into a Gut Check podcast episode. There are visuals and screen shots shared on my website. Links below.

Thoughts on Covid root cause, and Long Hauler research and theories. 

In this episode, Andee and I discuss:

• Some of the numerous ways Coronavirus manifests in different people
• Some of the potential underlying ways the virus is targeting such a wide variety of organs and body systems
• Improvements in testing and false negatives
• Then we wind down to show what some research is shedding light on, regarding long haul syndrome, and what theories we have about potential mitigation strategies you can look in to, to try support your body’s natural balance and health and ease symptoms.

A general disclaimer that has to come with ALL covid talks… no one can guarantee a cure right now, technically due to the newness of Covid-10, and legally due to semantics rules. That word, cure, or treat, are only legally allowed to be used by physicians, regardless of if other medical professionals can address a disease. 

Do be careful of empty promises, and obviously there’s TONS of controversy out there about this; but also be aware that there may be genuine help out there using different terminology because our hands (and mouths) are sometimes tied.

LINKS:

• March 2020 FB vid: https://fb.watch/aXICFe2cXR/
• April 2020 research review: www.dublindietitian.com/covid19
• Screen shots from this episode: 

RESEARCH ARTICLES: 

Baig, Abdul Mannan. “Deleterious Outcomes in Long-Hauler COVID-19: The Effects of SARS-CoV-2 on the CNS in Chronic COVID Syndrome.” ACS chemical neuroscience vol. 11,24 (2020): 4017-4020. doi:10.1021/acschemneuro.0c00725 (link: https://pubmed.ncbi.nlm.nih.gov/33275404/)

Short, Kirsty R et al. “Back to the Future: Lessons Learned From the 1918 Influenza Pandemic.” Frontiers in cellular and infection microbiology vol. 8 343. 8 Oct. 2018, doi:10.3389/fcimb.2018.00343 (link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187080/) 

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