Probiotics are a type of good bacteria that helps keep your gut healthy. It can improve digestion and boost your immune system.Your gut bacteria are very happy when you exercise and get sunlight in the morning; it causes them to produce chemicals (short-chain fatty acids) that calm your inflammation and make you happy.You should get about 30 minutes of movement every day!For example, go for a 30-minute walk in the morning.

The best probiotic is exercise!

<ul><li>Gum (we are swallowing a lot of air while chewing it)</li><li>Sparkling beverages</li><li>Eating too fast and not chewing properly.</li><li>Raw broccoli, cauliflower, or cabbage may sometimes cause bloating.</li><li>Ibuprofen, Motrin, and Aspirin⇒ have side effects that cause bloating.</li><li>Gluten and lactose (68% of the world's population can't digest dairy).</li><li>High amounts of sugar and alcohol.</li></ul>

Foods that may cause bloating

Just as our brain needs sleep and rest, our gut bacteria also need a break.So, it's good to give your digestive system some rest and not snack too often between meals.If you are eating a lot late into the night, you are more likely to get bloated.Stop eating 2-3 hours before bed. And then go around 12–14 hours without eating (intermittent fasting).So, it's better to stop eating after 19:00 if I want to go to bed around 22:00.Eating an early dinner is healthy and helpful for our bodies! It can make us happier and healthier, improve our night's sleep, and make us more energized in the morning.

Our gut bacteria need rest

Every morning, after you wake up, you should do the FFF morning routine:<ol><li>Fasting: Have you fasted for at least 12 hours after your last meal? (If not, delay your breakfast a bit.) </li><li>Fitness (about 30 minutes of movement a day) </li><li>Fermented and fiber-rich foods</li></ol> Benefits of the FFF morning routine:<ul><li>You are not bloated</li><li>Gut bacteria are happy with you and in balance</li><li>Better body composition</li><li>Better hormone health </li><li>Better mood</li><li>More energized</li></ul>

FFF morning routine 

Research shows that the first meal of the day is our best chance at improving our health in general (⇒ our gut and hormone health).The perfect breakfast: yogurt, nuts, berries, ginger or peppermint tea, eggs, and tofu with veggies.Your breakfast should include => about 30 grams of protein, fiber from your vegetables, and fermented food (yogurt, cottage cheese, or a glass of water with some raw apple cider vinegar).

Breakfast

There's this whole world that lives inside of you—the microbiome.The microbiome is the ecosystem of good bacteria (live organisms) in your gut.The health of your microbiome can have a significant impact on your overall physical and mental health. When your microbiome is imbalanced, you may experience bloating, digestive issues, and a weakened immune system.Studies have shown that an unhealthy microbiome can lead to mental health issues such as anxiety and depression.If you are bloated, you're emotionally down; you’re burping, farting a lot, constipating, or you may feel swollen in your body.

Microbiome

Your mood and cravings have a huge connection to your gut. There's a clear mind-gut connection.Usually, when we feel bloated, we feel sad, anxious, or irritable. So, if you're feeling down, fatigued, or having cravings for some things, that could be your gut bacteria talking to you and saying, "I don't feel good." And they are sending signals to your brain that they need to be healed.Depression, anxiety, and the feeling of tiredness all the time ⇒ are often related to our gut health.

Mind-Gut connection

Dr. Amy Shah -- a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition. In this episode, Dr. Amy discusses: What bloating is; why and when it happens, foods notorious for causing bloating; How anxiety and depression can be tied to gut health, etc.

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What is bloating, and why don’t your pants fit after just one meal?

What are the 10 foods to avoid when you feel bloated?

What is gut health, and how can you improve yours?
 
Today Mel is joined by double-board certified Dr. Amy Shah, (@dr.confidentialwithdr.amys7371) who is here to explain #bloating and optimal #guthealth   in a way that you can understand and easily apply to your life.
 
Dr. Shah, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition.
 
She is giving you all the tools you need, including her 3-step plan to get long-term relief from bloating.
 
In this episode, Dr. Amy discusses:
What bloating is; why and when it happens
3 symptoms of being bloated  
10 foods notorious for causing bloating
The one food that bloats everyone
Why bloating can be worse during menopause or menstruation 
How to tell if you are bloated vs. gaining weight
What “water weight” is and how to avoid it
What a “distended belly” is and where it comes from
2 everyday (non-food) things that cause bloating and how to avoid them
3 foods you should not eat when you are bloated 
The pill you are taking that surprisingly may make you bloated
One type of food that 68% of the world is intolerant of and doesn’t know
Why alcohol bloats most of us
Why you shouldn’t take Advil after a night of drinking
Why sleep is so essential for reducing bloating
What gut bacteria are and how to know when they’re upset
What a food elimination diet is, why you need one, and how to safely try it
Why fasting for 12 hours is essential for a gut reset
Dr. Shah’s 3-F plan and why you should start your day this way to reduce bloating
What the best probiotic is (hint: you can’t buy it)
The surprising experience Mel’s daughter had with “bad” gut bacteria
How anxiety and depression can be tied to gut health

Follow Dr. Shah:
Instagram: https://www.instagram.com/fastingmd/
Webpage: https://amymdwellness.com/

Follow the podcast:
The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.  

In this episode:
00:00 Intro
02:37 Mel has never experienced this kind of bloating. 
06:28 What the heck is bloating?
07:12 What bloating is signaling to you. 
08:04 What is distention and why is it a symptom of bloating? 
09:13 How do you know if you’re bloated or just gaining weight?
10:58 How to tell if your gut microbiome is unhappy. 
12:11 What the swelling of your fingers and feet might be signaling to you.
14:42 All of a sudden Mel’s pants could not fit. How does that happen?
16:22 This doctor's biggest tip if you are feeling bloated. 
23:07 Why taking Advil after a night of drinking can cause bloating. 
25:02 68% of the world's population are intolerant to this food. 
27:06 The brain-gut connection: why anxiety and depression may be heightened. 
27:58 The 10 foods that cause the most bloating.
30:12 This is the best zero-cost way to test for food sensitivity. 
32:43 Let’s talk about the connection between alcohol and your gut.  
35:01 How to fast in alignment with your circadian rhythm.
39:16 Did you know 80% of your body’s function is dependent on circadian rhythm
40:01 The 3 F morning routine Dr. Shah has based on research. 
43:31 This is the best probiotic (and it’s zero cost).
45:01 Here’s the perfect breakfast for improved gut and hormone health. 
47:27 Dr. Shah will be back next episode for your 5-day reset plan!

Listen to the podcast episode “The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today” - https://link.chtbl.com/DAinFkFf?sid=ep123_description

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