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Hey, what's up? Welcome back to the podcast. Today is episode 213 on gut dysbiosis. We've recently kicked off our mini-series on all things gut health. As you might know already, I released my brand new guide, The Gut Repair Blueprint. As a free download, all you gotta do if you haven't downloaded it yet, you can get my free symptom quiz as well. It's a super quick one. All you gotta do is go to my Instagram right now, DM me the word gut, and I'll send that over. A couple of questions first, so that you first get an overview of your current symptoms, so that you can take your results, dive into the guides, and get some you know basic steps to follow. And I'm gonna say this already: look, a lot of people will go like supplements first. And look, especially when it comes to gut dysbiosis, okay, it's going to require a strategic approach, also quality 5R protocol, which we'll get into. But I still don't think that you need to start with the supplements. I want you to start with the lifestyle, and that's all mapped out in the gut repair blueprint. So if you haven't downloaded it yet, make sure to DM me the word gut right now on Instagram, and then we are gonna dive into our episode on all things gut dysbiosis when your microbiome is out of balance. Feeling bloated, foggy, your skin's breaking out, or maybe just reacting to foods that you used to be okay with, you know, even like healthy foods not cause issues. You could even feel super gassy after basic stuff like eggs or you know, broccoli, or bell peppers and onions, and these all of a sudden cause issues, especially gluten, dairy, it just runs through you or you feel constipated. Like, why would that be the case? Okay, now, especially when it comes to dysbiosis, usually it's not the only issue. Okay, we've got to understand okay, why and recently we also talked about leaky gut, but why is the gut now out of balance? Okay, I don't love calling microbes or bacteria good or bad, okay. You need both, but in the right amounts. So there's opportunistic bacteria, okay, and there's your commensals. Now, your opportunistic, those are the ones you don't want to have too much of, and your commensals, which will generally be considered like, hey, those are the good ones, right? You want to have enough of as well. So it should be in balance. Now, before you even consider, you know, really assuming hey, there's some dysbiosis going on, and I will say with my symptom quiz, you all have a good idea. I don't want you to guess either. Okay, so if we do really think there's something going on, right, and your your basics are covered, and you are sleeping and you're managing your stress and your diet's healthy, and you know, then I'm gonna say, you know what, GI map test. And there's other stool tests out there too. But look, the GI map is just such a solid one, okay? We'll dive into that a little bit more today, too. But what if the issue of your bloating or the root cause really, right? Your bloating and symptoms, if your skin outbreaks, okay, or breakouts. What if that reason isn't the food you're eating? Why if it's or what if it's not the gluten or dairy that's the problem, or the onions or eggs, or the broccoli's? What if it's the gut and what's living inside your gut more specifically? Okay, so we'll dive into dysbiosis, that imbalance in your gut microbiome. How this can also mean multiple things. Okay, maybe the commensals are too low, maybe the opportunistic bacteria are too high, or maybe combination. Okay, I think also when it comes to eating healthy, a lot of people will repeat the same foods too long. That's not good for your microbiome diversity, because you want to have those different foods, there's different fruits and veggies, different proteins, and I want you to rotate. That is something I teach all my clients. Look, yes, I want you, especially in the beginning, to repeat a bunch of your meals, okay, to have a go-to setup, but then over time we're gonna introduce a lot of diversity, different colors, right? Eat the rainbow. Now, this isn't just a digestion conversation, okay. That's a big point, and obviously you're gonna notice it in bloating gas, your stools, how often are you pooping daily? Is it even daily? And by the way, once again, if it's not, if we don't poop every single day, that is a red flag, okay. What does it look like? You might be familiar with the Bristol stool chart, and if you are not, I highly recommend Googling this now and looking at hey, what does my stool generally look like? Is it a one or two more towards that constipation? Is it a five or six, right? To where it's it could be like a fiber, or it could just be again, you know, something's off with digestion, or is it kind of like a three to four, which would be considered a normal, you know, form of soul? And it's always funny with my clients too, because once we start to talk about poop, it's a little awkward in the beginning, but then once we start to understand the importance of good digestion, it's like, oh shit, okay, well, yeah, it's maybe still kind of funny to talk about, but this is some serious shit, pun intended. Okay, but it's not just uh digestion we're talking about, it's your immunity, it's mood, hormones, inflammation. Okay, if the gut's inflamed, there's gonna be some issues somewhere else, too. Okay, remember too that we talked about that low stomach acid, right? Which could be almost like that spark sometimes. And if that leaky gut is happening with a damaged wall, okay, the the dysbiosis, you start to see hey, these things usually go hand in hand, okay? It just turns into chaos. And where do you start, right? Now, if you haven't listened to those episodes either, the um leaky gut one and the stomach acid one, make sure to dive in, okay? Listen to those after this episode, just so you get that full picture. And once again, if you want to really learn about your symptoms specifically, I really recommend you to DM me the word gut so we get that gut repair blueprint, okay? Free download. No strings attached, all you gotta do is follow me on Instagram and answer 10 questions so that we can actually give you a score per symptom group, let's say. Is it more dysbiosis? Is it maybe leaky gut? Is it maybe low stomach acid or poor liver? Okay, which we'll talk about soon too. Uh poor liver function, poor detox, okay? Then you can take that and look at the guide. So, what is dysbiosis? Now you have, I mean, trillions of microbes living in your gut, right? This includes bacteria, right? Which isn't it's not a good or bad conversation. Like I said before, you want to have a good balance, okay? They're not inherently good or bad, we just need them in the right amounts. Yeast also, uh, viruses. If you know, we might even have parasites, right? That's not the case for a lot of people, I think personally, or at least then again, I'm hearing about this more and more to where we may actually, even on a GI map, right? We may actually have parasites, but it's not even showing, okay. But just understand that your your gut microbiome includes like the yeasts, the viruses, the bacteria, okay. And ideally, that's a balanced ecosystem. Think about this too, okay? If if we put this into kind of like a real life setting to where I don't know, like we're we're gonna kind of talk about uh just generally like a forest, okay? Maybe there's wolves and bears and deer and rabbits, and generally speaking, these are all kind of in in the right amounts, okay. Now, obviously, right, nature does its thing, so maybe certain animals become food for others, and then the deer eats from this plant, and the rabbits eat the grass, and you know, and then the wolves and the bears eat you know other animals. Generally speaking, okay, this is in a good spot until usually humans in the animal kind of conversation, usually humans come in and mess it up, right? Um, if I think of Norway where I live, there used to be a lot of wolves. Now there's barely any. Why? Well, humans, right? The farmers wanted to kill all of them. Okay. Now we have bears too, but not that many, um, in my area at least. But that's an example of the humans interfering with nature. Okay. Now, what if, for example, right, the the wolves are being killed off, or the bears, or maybe both. We're just gonna use a silly example here. Okay, maybe now there's so many deer um that it's causing more traffic accidents. More deer, right? They're running into the road, which by the way is why here in Norway uh hunting moose is legal, right? Because they're trying to control the amounts, the population. Okay, but just understand that once things are out of balance, it's going to lead to some top issues. Okay. This has even happened where humans, once again, would introduce certain species in in areas where they they generally just don't belong. Um, completely throwing off rivers and lakes, and right, is not a good thing. So understand that it's a balanced ecosystem. Okay, high diversity, very important. So you won't have right the different foods coming in and feeding those different microbes, and it's a rainforest that generally thrives, including all these different plants, all these different animals, and the bugs and everything else, right? If that diversity thrives, it's all stable. Now, why is this important, right? Now, obviously, breaking down your foods, your fibers. If you've heard of FODMAPs, you know, a lot of people will be put on low FODMAP diets. These are specific fibers that can ferment in the gut, okay. Um, which by the way, it doesn't have to be a bad thing, but again, like we want to be able to break down these foods, right? Breaking down fiber also leads to the production of short-chain fatty acids like butyrate. Very important, right? Very protective. If we're talking gut lining, for example. Immune. Immune system. The gut is such a key player there, okay. Vitamin minerals, I mean, everything that you know what you would want to happen is we're eating these foods and we're getting all the great micronutrients from it. Now, if your digestion is off, you might have deficiencies or cause deficiencies eventually, okay. Inflammation, okay. Oftentimes it may start in the gut, and then ultimately it becomes systemic if we continue to have the dysbiosis, that leaky gut going on, stuff ends up in the bloodstream, right? So, what happens when things are out of balance? Like, what is dysbiosis? Like, why is it such a problem? Okay, and dysbiosis just means an imbalance in those bacteria. This can mean overgrowth of those opportunistic bacteria, cadita overgrowth, reduced beneficial strains, the ones that we talked about, your commensals, and low microbial diversity. So, if you think about this too, for example, if we go back to the nature, you know, analogy I just named of humans interfering. Let's say antibiotics, for example, right? We could see these as in this example, the humans. The antibiotics come in and yeah, they may kill off the bad stuff, in quotes, but it's also going to reduce your beneficial bacteria, which now kind of allows those opportunistic bacteria to come in and maybe overpopulate, and now things are out of whack, out of balance. Okay, that overgrowth can lead to increased gas production, more bloating, intestinal inflammation, toxic production, LPS, loss of beneficial bacteria, reduced butyrate. Once again, that's a very important kind of protective kind of gas for your gut. Okay, weakened gut lining, increased gut permeability. So, also there, right? What we talked about with leaky gut, you see, everything all goes hand in hand. So when we're really dealing with gut dysbiosis, it's not just about killing the bad bugs, it's also about bringing up the good ones, okay. And before we get into solutions, I want to kind of expand a bit on what we just talked about, like what might throw things off. I already mentioned antibiotics, okay? Yes, this kills the pathogens, the bad bacteria, and quotes, or the opportunistics, but it also kills the good stuff that we do need in good amounts, okay? And without the right support, your gut microbiome might not really recover. This is where, generally speaking, what I believe is a very good idea. For example, once you go in with an antibiotic, which sometimes we're gonna have to use it, of course. Maybe we're going to go in and support with a you know just a full spectrum probiotic, maybe a sacchromyces bollardi, throw that in, right? As we are on that antibiotic, and then we keep using it for a little bit, just to allow those beneficial bacteria to not fully die out, okay? Because you're also killing off the bad stuff, or sorry, the good stuff. Makes sense. Think about this. Imagine a forest where the wolves have just taken over. But there's still some other animals, the ones that we want, right? For that, for that diversity, that balance, that balance ecosystem. But we're gonna say, hey, you know what? We wanna get rid of these wolves, we're gonna burn down the whole forest. Yeah, we're gonna get rid of the wolves, but all the trees are dead, the plants are dead, all the other animals, we're killing off that whole environment. That's not what we want, okay? Now, another big one that may cause dysbiosis is chronic stress. How often have you heard me talk about chronic stress recently? Quite often, right? That's for a reason. Pretty much every single time I have seen clients with autoimmune conditions andor gut conditions, which is often both, it has to do with some type of chronic stress, which could be physical, emotional, could be related to overtraining, under-eating, uh, abuse of relationships, trauma, so many different things, okay. Chronic stress. If out of all the things that I talk about, before you even get into the supplement section of my gut repair blueprint, before you even consider going a little FOD map, or manage your nervous system, and that's not always an easy thing, but slow the hell down sometimes, okay? Manage your stress. And I'm not saying check your boxes, do this morning routine that some influencers told you it was cool with the ice baths and this and that. Like, no, like actually work on true nervous system regulation, okay? Because that chronic stress is gonna throw you off, it's gonna affect the gut lining, the microbes that are living in your gut. It's gonna lower stomach acid. Now we may be dealing with you know poor iron absorption. Now you're low iron, and we just keep seeing more and more issues. Poor diet is a big one, too, though. Okay, so if you don't get those beneficial fibers, the different colors that I talk about all the time with my clients, I say, hey, eat the rainbow. And it's a bit of a statement that's kind of used by just about every coach these days, I feel like. But you do want to get that diversity, you want to get the different colors for the different phytonutrients, the different fibers, a whole food-based diet with meat and fish and eggs and whole grains and potatoes, sweet potatoes, and nuts and seeds, and extravagant olive oil, and avocado, and all these great foods that are just good for us. Um, beans, legumes, right? Having that diversity, having all these different foods going in and out of our system. So, so key. One of the most underrated tools, I would say, when it comes to eating for health, just changing it up. Now, I will say you still need structure, of course. I'm not gonna go random, but different colors, different fibers, such a key, key thing. Low fiber, for example, which by the way, low fiber is part of this conversation here. A poor diet is generally low in fiber, low in those micronutrients, low in those different types of fibers, uh, or just different foods in general, it doesn't even have to be the fibers, right? High sugar, um, may feed you know opportunistic microbes, ultra-processed foods. Just overall, if our diet is not locked in, especially combined with that chronic stress, just start there. You know, you you got my free meal plan training by now, I would say, if you've uh been listening for a while. But like build those whole food meals, okay? We'll probably have a new resource for this too to expand uh to have more suggestions for you and almost more like a hey, you know what? Here's a whole bunch of meals and recipes you can try, right? Based on these calories, etc. But the diversity, the low fiber, the diet quality, all very, very key. So, what are some of the pillars that we truly want to respect and protect and truly practice? Like a life depends on it. Well, stress related, which also includes sleep, which also includes your direct environment or community, like how often are we spending true time with our friends and family, our loved ones? And then, of course, nutrition, okay, whole food-based diet. 90% of your calories should be whole foods, okay? We're reducing that stress. We're truly working on nervous system regulation, we're slowing down more, we're breathing, okay. Sleep, we're going to protect that eight-hour sleep window, okay? We have to. Consistent sleep, non-negotiable. If we don't fix our sleep, we're not going to get healthy. Okay. So if you're sleeping less than seven hours, don't even think about starting a five-hour protocol. If you're not managing your stress, don't even think about getting all the supplements in the world. Start with sleep and stress. And I know I've been talking about this so much recently, but look, that's how serious I am about this stuff. Okay. Community. Something we haven't really explored too much, but community, okay? Seeing your friends' laughter is one of the best ways to lower your cortisol. Do more of that. Practice hobbies that bring you joy, okay? Do things that allow you to slow down and don't spend so much time scrolling on your phone. And of course, when it comes to nutrition, we got plenty of resources for that. And if anything, if you're listening here, you don't follow me yet on Instagram, do it right now. If you want to get the gut guide, message me the word gut, okay? Especially, by the way, too, like what as you do that, first do the symptom quiz, right? Just so you get those answers, get the guide, but shoot me a message too. Say, hey, you know, I just listened to that podcast on gut dysbiosis, or maybe the leaky gut one, or the low stomach acid one. Let's have a chat, okay? So, what are some symptoms and signs you want to pay attention to? To maybe consider, hey, we we might have some dysbiosis going on, okay? Loading, that's a big one from the excess fermentation, that gas production. We could also see possible like a SIBO overlap kind of here, right? Small intestinal bacterial overgrowth. Um, we might be more constipated, so things aren't really moving as much. Okay. Skin issues, eczema acne, okay. Dysbiosis can lead to immune activation, increased permeability, systemic inflammation. This all shows up on the skin. So people will throw in all these different skin products. Look, if the skin's flaring up, it's usually something downstream, something in the gut, liver, inflammation, immune system. Okay. I just had a client do what we call the flush for two weeks, and her skin breakouts completely stopped. Acne was largely gone, and that's in a two-week window, right? By supporting digestion, supporting stress management, proper sleep, resting the body. We pulled training for her, okay, we're supporting liver detox, a bit of digestive enzyme support, stomach acid, okay, auxbiotic breakdown fats, and all of a sudden the gut's more calm, which by the way, the biggest part really, which I should mention, the biggest part of that whole protocol is Mediterranean-based diet, okay. Low protein, high carb, moderate fats. We're going big on those anti-inflammatory foods, good fibers, a lot of fruits, okay, a lot of great stuff. And just within two weeks, her skin cleared up. Why did we focus on anything skin related? No, it was gut, liver, inflammation, immune system, all things we support. Okay. Fatigue and brain fog are pretty common too. Uh, I would say from the inflammation that may be going on. Um, mitochondrial stress, right? Poor nutrients, or you know, poor nutrient intake and/or absorption, I guess, uh, kind of depending on what your diet's like. Um, I think absorption is a big one for a lot of people, even if you get all the multivitamins and all that to try and target, like, hey, this deficiency. Okay, but why are we deficient? Is it actually a diet thing, or is there some poor absorption going on? Okay. Mood swings too, okay, has to do with that gut brain axis. Okay. Most of the the serotonin is produced in the gut. We're gonna notice maybe more anxiety, irritability, immune activation leading to food sensitivities. So foods that may be okay, generally speaking, all of a sudden cause some issues for you. Okay. Your gut bacteria, this is something to point out to can actually influence your thoughts more than you would realize. Just from that gut-brain connection, which is kind of funny too. So your gut and brain are connected through the vagus nerve, okay. And most of that connection, or that communication, I should say, I would say about 90% or 80 to 90, is from the gut to the brain and not the other way around. How crazy is that? So we always think our brain controls everything. Actually, most of the communication between our gut and the brain is from the gut to the brain and not the other way around. That's a very interesting fact, okay? So, desbiosis, kind of bit of a recap, okay, and then we'll talk a little bit more about how to potentially reverse these kind of things. And this is the one that requires the most strategic approach. Okay, which I also don't want to necessarily just map out and say, hey, you need to do this and this and this. Because here's the reality it's going to be dependent on your GI map and the actual opportunistic bacteria that are overgrown. And are we dealing with parasites or yeast infections or you know what I mean? Um fungi. Okay. So we want to think of okay, testing if we truly know there's something going on, then mapping it out accordingly, okay. Because the herbal compounds you want to be using here, the antimicrobial compounds, which a lot of them will overlap, okay. But if we have a parasite, you're gonna have to use something else than just generally targeting bacterial overgrowth, okay. Um testing is so key, but a bit of a recap. So dysbiosis, right? This is going to affect so much more. We're talking digestion, nutrient absorption, um, causing inflammation, leaky gut plays a role here, right? Once again, immune system, like 70 to 80 percent of your immune system is in the gut, chronic immune activation, increased risk now of allergies, chronic inflammation. Because again, like that, that gut inflammation can become a chronic almost systemic inflammation, okay? And autoimmune, okay. If we're talking Hashimoto's, okay, there's three components there's your genetics, there's triggers, and there's leaky gut. And we'll do a podcast on this too, but understand that if the gut is off, now we're risking, you know, developing potentially, potentially not all the time, but potentially autoimmune conditions. And I know that's a lot of info as well. So sometimes we want to slow down with these kind of info-heavy episodes. And I've said it before, I'll say it again. This episode isn't meant either to say, oh, so you have this now and you need to do this. That's not how I work. And look, this needs to be done with a professional, and you can look into a 5R framework and you can learn about the remove, replace, reinoculate, repair, and rebalance steps. Okay, but it's also not like a step-by-step thing. There's a lot that should be based on symptoms, there's a lot of them that overlap, okay. But a lot of people, if you want to talk more now about like fixing these kind of things or reversing, okay, reversing dysbiosis, like how do we do that? A lot of people might think, hey, something's up with the gut. I'm gonna go in with probiotics and we're gonna throw that in, and that's it. Well, no, if the opportunistic bacteria are overgrown, and maybe we are dealing with um biofilms, with biofilms, which would be almost like a colony of these opportunistic bacteria, creating a protective layer almost, which wouldn't even allow antibiotics to go in, right? You need to bust those open basically, and you can use uh stuff like NAC for this or um biofilm disruptors to first break that up so that you can then target the microbes that are overgrown, the ones you don't want to have too many of. But like if that's the case, like we don't start with the probiotic, okay? So I'm gonna briefly explain the 5R framework, starting with remove, okay. And this is where we're removing anti- sorry, we're removing inflammatory foods, we're going to eat more anti-inflammatory, we're removing things like alcohol, gluten, dairy, uh, soy, corn, all these kind of things, okay. We're also targeting the the overgrowth, okay, if present. Once again, there, like I also think if you don't prep this properly, it can actually worsen symptoms. Like, once again, like I want to keep it pretty general here because I don't love just saying, hey, do this now. Because again, like I want you to be careful with these kind of things, and also just save a bunch of money by not ordering all these crazy supplements while we don't have the basics in check. Okay, but we're removing, we're giving digestion a bit of an easier diet to work on, okay. We're dropping that information, we're gonna go in with some targeted supplementation to also support the gut lining, which is really the repair step. But we're going to go in and support while we remove all these triggers, remove foods that may cause sensitivities or triggers reactions, and we're working on removing those bad guys, let's say the overgrowth. We're also replacing, so we're supporting stomac, supporting digestive enzymes, improving bile flow. Okay, we may want to do this with a I do like the um super enzymes from now foods. It also says aux bile, which can help break down fats to support that bile flow, okay. Um supporting stomach acid if it's potentially low, and we talked about that in in depth um a couple episodes ago, okay. And the digestive enzymes, I usually layer those in like with every main meal, okay. Re-inoculate, there's a third R. Target of probiotics based in your test, okay. And this is also where we introduce more fermented foods if we tolerate it well. We go in with those higher fault map fibers so that now we can start to kind of re-right, re-inoculate, that's why it's called this, but we we start to re-establish the the healthy ecosystem that we talked about earlier, okay. So maybe someone went in and yeah, burned down a bunch of the trees and killed a bunch of animals, not just the wolves. But now we're slowly going in. Hey, we're supporting the growth of these plants and trees, and right, maybe we're even going in and we're we're releasing some more rabbits and deer into that area so it can start to populate again, okay. Repair. So this would be that gut lining support. We talked about leaky gut recently, two episodes ago. But this is where you go in with um stuff like L-glutamine, which is amazing for gut lighting repair, uh, zinc carnosine, maybe some collagen. I think as for collagen, I just like to say, hey, let's just do a daily bone broth in our diet, 120 uh mils. Um3s, right? I'll I'll do that for sure to drop that information. So we're gonna go high usually, like for myself personally, I like to like a three to four grams of EPA and DHA combined. Okay. And there's some other compounds too that can support uh things like leaky gut, etc. But once again, I like to keep it general because you don't even know if you have it if you haven't tested truly, okay, when it comes to dysbiosis. Now, do I think that generally with the the omega-3s, the collagens from the bone broth, the zinc carnosine, the glutamines, the omega-3s, and just your basics, you can layers in for sure, and that's generally fine. But is it going to fix things, right? A lot of people will do the low FOTMAP diet because their doctor told them so, but then nothing gets healed, right? It's really just one step. It's the remove step, but we're not supporting repair, we're not rebalancing, okay, we're not re-re-inoculating. Um, which really brings us to that last step rebalance, and that is a lot more like lifestyle, okay. We've we've gone through this step-by-step process, which could take a couple months. We've gone through this process, we've killed off the opportunistic bacteria, we busted open those biofilms, we've supported the gut lining, we've supported repair, we've worked through this. Now we go back in with targeted probiotics, okay. For example, for me, I did a stool test a while ago, my acromensia was low. So that would be something for me personally to start to then supplement, probably alongside of a full spectrum probiotic. Okay, the rebalance is ultimately your endpoint where we keep doing the things that got us healthy. So we keep managing our stress, we keep that sleep as a non-negotiable, okay. Circadian rhythm needs to be dialed in. We have that food diversity we talked about, lots of fruits, veggies, a lot of great foods coming in, mostly whole foods, okay. And that's where we've gone through a protocol and now we live that lifestyle, still understanding, hey, there might still be things that will just I don't want to say forever, but that will just keep bugging you, okay. Now, maybe over time, and and this is also part of that last period, we start to introduce foods. Hey, let's do 50 grams of blackberries, which is a thought map. How do we respond? Four days later, let's do 100 grams of that, okay? Let's add some different veggies and fruits, and now we really start to expand on that food diversity, and that's so so key. That's truly where if you do this right and you take that rebalance phase serious, you can avoid doing the same thing most people will experience, and that is relapsing after doing a gut protocol. They finish and they just go right back to whatever they were doing, treating this as a short-term fix, and it all comes back. Mostly because they never manage their stress, they never fixed their sleep. So, all the triggers, right, which could be that chronic stress, it just all comes back. Okay, so don't think that you can skip the stress management piece, even with all these supplements in the world, okay. So, you see, we didn't talk about probiotics until later down the road. We didn't talk about fermented foods like kefir and sauerkraut and look and then kimchi, which are generally great. And if your gut's healthy, generally speaking, we can totally have those to totally be fine, okay? But we don't start there, okay? If you don't stress address the stress, you're gonna relapse. So think about this. What's I'm gonna say with the the forest analogy? Let's imagine we've also killed off a bunch of flowers. Are we gonna plant flowers in a toxic soil? Or are we gonna fix the soil, make sure that's in a good spot, and then start? Make sense? That's how I want you to think about this. So we've ran through symptoms, we've ran through why gut dysbiosis may be a problem, what it means. We've gone through the 5R protocol, keeping it pretty general, which I purposely do because I don't think a 5R, I mean, that's not something we're gonna you know fully break down on a podcast. This needs to be individual, um, different foods. I mean, you might be responding to something someone else might completely be fine with, okay. Um, but I hope this clears it up a bit, okay. If you're really unsure if you do think there's something going on here, I would start with my gut repair blueprint. So that's why I created this, okay? Message me the word gut on Instagram right now, before you're done listening. You can do it right now, the podcast is still playing. Even right now, you hear me ramble and ramble and ramble. Literally, within the time I just took to say those few sentences, you could have already messaged me gut on Instagram to get that free guide, no strings attached. Just gonna follow me, answer a few symptom questions, you'll get a full breakdown of your symptoms, a scoring per symptom group. You can read the guide and then learn from that. If you go through that and you see, hey, what sections did a score higher in? What are some steps? And I'm gonna give you specific steps to follow in that guide that you can start with today to see improvements. If you've done that and you're like shit, you know, things are really just not improving. I can't figure this out. First of all, just ask me, okay? Because I'm not just here to sell you stuff, like I want to help you. Second, if we truly suspect some dysbiosis, I'm gonna say get a GI map, get it done. Test. This is mostly just for those serious cases, though, right? Because that is a more pricey um test, which I don't think everyone needs necessarily. Now I'm gonna do one uh within the next few months, but that's mostly because I know I had some dysbiosis in the past and I want to kind of see where I'm at currently, but that's a pretty pricey one, so I wouldn't start there, you know. But then if you've done the basics for a while and you're like, wow, I can't figure this out, yeah. Test. Don't guess, okay? Because then you're just gonna make it worse. I hope that cleared it up for you. I hope you've learned something new today. Once again, I'm gonna say it one more time. Message me the word gut on Instagram so I can give you my free guide to the gut repair blueprint, okay? If you want to learn more about coaching, just message me coach, right? That's going to be the fastest way to fix these kind of things. And of course, next week we're gonna be back with another episode expanding on more the fat loss, lifestyle, muscle gain, the fitness side of things. And then we'll talk to you to you soon again. I think we got one more of this mini series going on in two episodes from now. That is going to be the um liver detox episode, and then we're wrapping up this four part mini series on all things that I map out in gut repair blueprints. Okay, but for now, lifestyle first. Once again, grab the guides, start with the steps that I specifically map out for you in the gut repair blueprint, and then we'll dig from there. Okay, I'll talk to you soon.