Logo
    Search

    Master Class on How To Fix Your Digestive Issues & Gut Health (With a Renowned GI Doctor)

    enJune 06, 2024

    Podcast Summary

    • Gut health in young adultsTwo-thirds of Americans in the 18 to 44 age group suffer from gut issues due to ultra-processed foods, stress, and lack of awareness, but simple changes can lead to significant improvements in energy, mental clarity, and immune function.

      Gut health is a crucial aspect of overall well-being, and issues such as bloating, IBS, and constipation are common, especially among 18 to 44-year-olds. According to Dr. Robin Chutkan, a renowned gastroenterologist, two-thirds of Americans suffer from gut issues, and the highest percentage is in the 18 to 44 age group. The root causes include ultra-processed foods, stress, and a lack of awareness or embarrassment that prevents people from discussing their symptoms with their doctors. However, simple changes like incorporating more plant-based foods into your diet, reducing stress, and understanding your body's signals can lead to significant improvements in gut health, which in turn can enhance your energy levels, mental clarity, and immune function. By taking a proactive approach to your gut health, you can unlock the potential for better health and well-being in all areas of your life.

    • Plant-based diet for gut healthEat a variety of 30+ plant-based foods weekly, including fruits, veggies, nuts, seeds, beans, whole grains, and focus on prebiotic-rich foods for gut health support.

      Consuming a variety of plant-based foods, including fruits, vegetables, nuts, seeds, herbs, spices, beans, and whole grains, is essential for maintaining a healthy gut and overall wellbeing. Eating a rainbow of colors ensures you get different phytochemicals and nutrients. Aim for at least 30 different types of plants per week, and consider eating seasonally to maximize nutrient intake. A green smoothie, soup, and a protein, starch, veg plus salad make up a typical day for Dr. Robin, who emphasizes the importance of whole, plant-based foods. While probiotics can be beneficial, they should not replace a healthy diet. Instead, focus on consuming prebiotic-rich foods, like high-fiber and stringy vegetables, and fermented foods, which contain live bacteria and can support gut health.

    • Gut health and microbiomeEating 30 different plant-based foods weekly and maintaining hydration, movement, and fiber intake support a healthy gut microbiome, which in turn influences the immune system.

      A healthy gut is crucial for overall health as the gut lining acts as a barrier between the immune system and the gut microbiome. This relationship is hand in glove, with the microbes signaling the immune system to mount a response when necessary. The most effective way to support a healthy microbiome is through diet, specifically incorporating 30 different plant-based foods weekly. Hydration, movement, and fiber are essential habits to promote gut health and prevent issues like bloating and constipation. The gut microbiome influences the immune system, and a lack of exposure to germs and microbes due to excessive sanitation and cleanliness can lead to higher rates of autoimmune diseases.

    • Gut health, immune systemImproving gut health through diet, lifestyle changes, and probiotics can help reduce the impact of autoimmune diseases, food allergies, and estrogen dominance, and even lead to remission without medication.

      The health of our gut plays a crucial role in the proper functioning of our immune system. When our gut is out of balance, it can lead to an overactive immune response, resulting in conditions such as autoimmune diseases, food allergies, and even estrogen dominance. This can be caused by factors such as a lack of exposure to microbes early in life, poor diet, lack of physical activity, and the use of certain personal care products. By focusing on improving gut health through diet, lifestyle changes, and the use of certain probiotics, it is possible to reduce the impact of these conditions and even help some people go into remission without the need for medication. This is a counterintuitive idea given the prevalence of biologic treatments in modern medicine, but the evidence is growing that the gut-immune connection is a powerful one.

    • Gut health and brain healthMaintaining gut health is crucial for brain health and mood regulation. Medications and supplements can negatively impact gut health, causing symptoms. A plant-based diet can improve gut health and reduce menopausal symptoms.

      Maintaining a healthy gut is crucial for both menopausal women and overall brain health. The gut produces most neurotransmitters, including serotonin, and an imbalance in gut health can lead to mood and cognitive issues. Additionally, certain medications and supplements, even those prescribed for mental health conditions, can negatively impact gut health and cause symptoms such as nausea, vomiting, diarrhea, and constipation. It's essential to consider the potential side effects of medications and discuss any concerns with healthcare providers. A gut-centric approach, which includes eating more plants and focusing on a healthy diet, can help improve gut health and alleviate symptoms. For menopausal women, a plant-based diet has been shown to be effective in reducing vasomotor symptoms like hot flashes. Overall, taking care of gut health is an essential aspect of overall wellness and can significantly impact mood, cognition, and menopausal symptoms.

    • Interconnected health issuesAddressing one health issue can impact others, emphasizing the importance of a holistic approach to healthcare, considering medications' side effects and daily bowel movements for overall health.

      The interconnected nature of our health means that addressing one issue can lead to another. For instance, many medications have side effects that impact the gut, leading to further health concerns. Doctor Robin Chutkan emphasizes the importance of recognizing these connections and considering the overall context of a person's health when addressing specific symptoms. Additionally, daily bowel movements are crucial for maintaining good health, and ensuring adequate fiber and water intake are essential for proper gut function. Overall, a personalized approach to health, focusing on the underlying causes and context, is essential for effective treatment and improvement.

    • Hydration and Gut HealthProper hydration is crucial for gut health, aim for half your body weight in ounces of plain water daily to prevent constipation and promote overall gut health, women may need more attention to hydration due to longer colons and anatomical differences.

      Proper hydration plays a crucial role in maintaining a healthy gut system. Aim for half your body weight in ounces of plain water daily to prevent constipation and promote overall gut health. Women, due to longer colons and other anatomical differences, may require even more attention to hydration and may experience more bloating and constipation as a result. The colon's role in absorbing water and reabsorbing nutrients, along with the anatomical differences in male and female pelvises and hormonal differences, contribute to these issues. Proper hydration and addressing these factors can significantly improve gut health and alleviate constipation and bloating.

    • Less common causes of constipationMechanical issues, hormonal imbalances, past antibiotic use, shy bowel, and certain foods or non-food items can cause constipation beyond the commonly known reasons.

      Constipation can be caused by various factors beyond what is commonly known. Mechanical issues such as a voluptuous venous colon, fibroids, scar tissue from surgery, and prolapsed bladder or rectum can contribute to constipation. Hormonal imbalances, specifically hypothyroidism and early menopause, can also play a role. Antibiotics taken years ago can affect the microbiome and cause gut dysfunction. A less discussed cause is shy bowel, or psychogenic fecal retention, which is a muscular issue and can create reverse peristalsis. It's essential to consider these potential causes when dealing with persistent constipation. Additionally, certain foods, such as yogurt due to lactose intolerance, and non-food items, like stress and lack of privacy during bowel movements, can contribute to bloating.

    • Gut health practicesExercise, avoid irritants, allow gut rest, reduce stress, remove harmful foods, replace with healthy ones, restore overall health, try gut bliss method.

      Maintaining a healthy gut involves promoting lymphatic flow through exercise, avoiding irritants like alcohol and salt, and allowing the gut to rest and reset when necessary. Stress can negatively impact gut health by diverting resources away from digestion and increasing the population of unhealthy microbes. To improve gut health, focus on removing harmful foods and practices, replacing them with healthy ones, and restoring overall health through mind-body practices and hydration. A simple 10-day plan, known as the "gut bliss method," can help anyone make a significant difference in their gut health.

    • Gut health defenseEmpower your body by understanding the defensive role of your gut and responding to its signals through diet and lifestyle changes, like eating more plants, to improve overall health.

      Taking care of our gut health involves more than just treating symptoms; it requires understanding the defensive role our gut plays in our overall health. Dr. Robin Berzin emphasizes the importance of listening to our bodies and responding to their signals, such as bloating, constipation, and heartburn. She encourages us to eat more plants to nourish our gut microbiome and improve our digestive and defensive functions. By focusing on the defensive role of our gut and implementing simple lifestyle changes, we can empower ourselves to activate the natural intelligence of our bodies and improve our overall health. Remember, your gut is trying to communicate with you, so listen and respond accordingly.

    Recent Episodes from The Mel Robbins Podcast

    How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

    How To Stop Waking Up Feeling Tired: 7 Tips From a Harvard Researcher

    In today’s episode, you’ll learn the real reason why you’re always tired – and how to fix it. 

    If you want to wake up every morning feeling refreshed, energized, focused, and in control, you need to get the best sleep of your life – every night.

    Today, you’ll learn 7 easy, accessible, science-backed tips that will help you (and the people you love) perfect your sleep and as a result give you (almost) limitless energy.

    Joining Mel on the podcast today is the renowned Harvard sleep scientist Dr. Rebecca Robbins, PhD. 

    Dr. Robbins is a Research Investigator in the Division of Sleep and Circadian Disorders and the Departments of Medicine and Neurology at Brigham and Women's Hospital, and an Assistant Professor of Medicine at Harvard Medical School.

    You’ll love the simple, free, and evidence-backed tips that Dr. Robbins shares. These easy habits will boost morning energy, make you feel incredible, and best of all: you can easily add them into your life today.

    For more resources, including links to Dr. Rebecca Robbins research, website, and social media, click here for the podcast episode page. 

    Want to know what to listen to next? Mel shared Dr. Rebecca Robbins’ research on an episode about evening routines: 4 Easy Nighttime Habits to Feel Energized & Sleep Better.

    And, you’ll also love this hit episode, which also cites Dr. Robbins’ work: 3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up

    Connect with Mel:

     

    Master Class on How To Fix Your Digestive Issues & Gut Health (With a Renowned GI Doctor)

    Master Class on How To Fix Your Digestive Issues & Gut Health (With a Renowned GI Doctor)

    Two-thirds of people have a stomach or gut issue. Do you want to know exactly what to do to feel better? 

    In today’s episode, you’re getting an appointment with one of the most renowned GI doctors in the world. 

    She is here today with her step-by-step protocol to help you reset your gut health, beat the bloat, and find more energy today.

    Dr. Robynne Chutkan, MD is a renowned gastroenterologist. For two decades, her integrative clinic, Digestive Center for Wellness, has helped patients to help them uncover the root cause of GI disorders. She’s worked at Georgetown Hospital for 27 years and has a deep wealth of knowledge and experience.

    She is going to inform you of the simple things that you can do starting today to:

    - Have a healthier gut

    - Beat the bloat

    - Settle your IBS

    - And address constipation once and for all

    You’ll get her nutritional plan to heal stomach problems and optimize your gut for mental and physical health… and you’ll even learn exactly WHAT your poo should look like (and when you should go to the doctor).

    This is THE master class on your gut health, and it’s filled with compelling, tactical, and easy to understand science.

    For more resources, including links to Dr. Robynne Chutkan’s research, website, and social media click here for the podcast episode page. 

    If you liked this research-packed episode, you’ll love this episode with Dr. Mark Hyman: Reset Your Health in 10 Days: Advice From a Renowned MD

    Connect with Mel:

     

    Before You Waste Time, Listen to This

    Before You Waste Time, Listen to This

    In today’s episode, you’re going to learn how to take back control of your time. 

    New research shows that you’ll spend 20 years of your life on your screens. 

    It’s time to stop wasting your time – and your life – and learn how to use technology in a way that works for you, your brain, and your body.

    Here to deliver the wake up call of a lifetime is Dr. Alok Kanojia, MD.

    Dr. Kanojia, also known as Dr. K, is a Harvard-trained psychiatrist specializing in modern mental health and the impact of technology on the brain. He is beloved by the millions of fans of his YouTube channel Healthy Gamer for his clear, no-nonsense advice about motivation, technology, and making the most of your life.

    You will be shocked by what Dr. K shares with you about:

    - Why you feel tired all the time.

    - The impact that looking at your phone in your has on your attention span.

    - Why you don’t want to do anything after binging hours of social media.

    - How to know if you truly have a problem with your technology.

    - The exact scripts to talk to someone whose phone, social media, or game use is concerning you. 

    This episode is a resource that you are absolutely going to want to share with everyone that you know.

    For more resources, including links to Dr. Alok Kanojia’s research, website, and social media, click here for the podcast episode page. 

    If you liked this research-packed episode, you’ll love this episode with NYU’s Dr. Adam Alter, that also discusses the impact of technology: 6 Simple Science-Backed Hacks That Will Make Your Life Better.

    Connect with Mel:

     

    Transform Your Life at Any Moment: The Surprising Science of Happiness

    Transform Your Life at Any Moment: The Surprising Science of Happiness

    Today, you’ll learn the surprising science of what creates a meaningful life, based on 8 decades of research.  

    This conversation is so profound that you might need to take a second listen. 

    Prepare to laugh, cry, and leave feeling empowered to find and create the happiness and connection that you want. 

    Because the truth is, you can transform your life at any moment. 

    There is nothing more important than this conversation. 

    Because by the time you are done listening, you will understand how one tiny step might just change how you think about your entire life. 

    Get ready to be blown away by the groundbreaking research and heartwarming stories that will prove just how powerful unexpected connections can truly be. 

    And more importantly, how you can start making them today. 

    For more resources, click here for the podcast episode page. 

    If you liked this episode, you’ll love this conversation with Harvard’s Dr. Robert Waldinger: What Makes a Good Life? Lessons From the Longest Study on Happiness

    This episode is sponsored by our exclusive insurance partner, Amica.

    Connect with Mel:

     

    How to Motivate Yourself (and Others) to Change Any Behavior

    How to Motivate Yourself (and Others) to Change Any Behavior

    Do you want to know the secret to unlocking motivation in yourself or someone you love? 

    If you want to change any behavior for the better…. 

    Or if you’ve got someone in your life (don’t we all?!) who you wish would change… 

    Today’s episode is for you. 

    You’ll learn why guilt, pressure, fear, crying, threats, and ultimatums will not help anyone change, and there’s a scientific reason why. 

    Then, you’ll learn the 3 very specific tactics that inspire anyone to quickly change their behavior for the better, including specific scripts that you can use with even the most stubborn people.

    Teaching you today is #1 neuroscientist, Dr. Tali Sharot. She’s here to debunk the myths of behavior change and teach you how to make any change, big or small. 

    Dr. Sharot is a behavioral neuroscientist, professor at both University College London and MIT,  and the director of the Affective Brain Lab at University College London.

    Her research integrates neuroscience, behavioral economics, and psychology to study motivation and behavior change.

    By the time you finish listening, you’ll know EXACTLY what to do to create any change you want.

    For more resources, including links to Dr. Tali Sharot’s research, website, and social media click here for the podcast episode page. 

    If you liked this research-packed episode, you’ll love this episode: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same.

    Connect with Mel:

     

    The Best Relationship Advice No One Ever Told You

    The Best Relationship Advice No One Ever Told You

    Do you want to know the best relationship advice no one has ever told you before? 

    In today’s episode, Mel is revealing the one rule about relationships you must know.

    There is a game-changing framework that will help any relationship go the distance, and once you hear it, you’ll want to share it with everyone you know. 

    It reveals why some relationships fail, and it also gives you the secret to sustaining a strong and successful relationship.

    Here to explain this “4 Levels” framework is New York Times bestselling author Matthew Hussey.

    Matthew has been helping people for more than 17 years to feel more confident and in control of their relationships. His YouTube channel is number one in the world for love life advice, with over half a billion views.

    By the end of today’s episode, you’ll know when it’s time to let go of a relationship, when it’s worth fighting for, and the 4 habits of all successful relationships.

    For more resources, including links to Matthew Hussey’s new book and his videos, click here for the podcast episode page. 

    If you liked this episode, you’ll want to listen to this one next: 3 Simple Ways to Get the Love You Want.

    Connect with Mel:

     

    #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

    #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now

    After today, you will never think about stress the same way again.

    You’ll learn exactly what to do to take control of your stress, stay calm under pressure, and find instant relief.

    Harvard’s Dr. Aditi Nerurkar is here today to explain stress and how it relates to your body and brain. 

    Dr. Aditi is a medical doctor, researcher, and world-renowned expert in stress and public health. 

    She's a lecturer at Harvard Medical School and was the medical director of Harvard's Beth Israel Deaconess Hospital's integrative medicine program, where she developed an enormous clinical practice in stress management using evidence-based integrative approaches to help her patients feel better.

    Today, she is going to give you a reimagined approach to overcoming your stress and burnout using five small but mighty mindset shifts.

    These mindset shifts are free, backed by science, and can be applied to your life starting today.

    By the time you finish listening, you will feel uplifted, empowered, and inspired to rest your stress, rewire your brain, move out of survival mode, and start thriving again.

    For more resources, including links to Dr. Aditi Nerurkar’s research, website, and social media, click here for the podcast episode page. 

    If you liked this research-packed episode, your next listen should be Mel’s conversation with Dr. Tara Swart, MD, PhD: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same.

    Connect with Mel:

     

    Live a Healthier, Happier, and Longer Life: The Secrets to Feeling Young Forever

    Live a Healthier, Happier, and Longer Life: The Secrets to Feeling Young Forever

    Today, an absolute powerhouse is here to give you the key to living a longer, happier, healthier, and more meaningful life. 

    “I’m 86, but I look and feel 57,” says Mel’s mother-in-law, Judie Robbins. 

    Judie is the most happy, alive, vibrant, and well-connected person Mel knows. 

    She’s back on the podcast and is sharing her best life advice and all new secrets for longevity, vitality, and how to create a long and happy life that you actually enjoy. 

    You’ll also learn the crucial life lessons that most people learn too late, but you won’t after what you hear today.

    After today’s episode, you’ll know one thing for sure:

    No matter your age, the best years of your life are ahead of you.

    For more resources, click here for the podcast episode page. 

    If you liked this episode, here’s one you should listen to next: 5 Small Habits That Will Change Your Life Forever.

    To hear Judie Robbins’ first appearance on The Mel Robbins Podcast, which focuses on her daily routines, listen here: This 85-Year-Old Badass Does More Than You & Me (Steal Her 7 Amazing Secrets).

    Connect with Mel:

     

    How to Deal With Difficult People: One Trick to Live a More Peaceful & Fulfilled Life

    How to Deal With Difficult People: One Trick to Live a More Peaceful & Fulfilled Life

    Do you want to know how to deal with difficult people? 

    What about if that difficult person in your life is a parent, boss, ex, child, or partner? 

    Today, renowned psychologist and narcissism expert Dr. Ramani Durvasula is here to give you the tricks you need to master to live a more peaceful life.

    This episode is your masterclass on how to identify and heal from toxic people.

    Dr. Ramani will teach you how to not only deal with people who are disrespectful, passive aggressive, and can’t control their emotions, but also how to heal from the damage that they can cause you.

    She will show you how you can stay in your power and purpose no matter who you have to deal with in your life. 

    You’ll learn how you can keep your goals, priorities, and happiness front and center, no matter what is happening around you.

    For more resources, including links to Dr. Ramani’s research, website, and social media click here for the podcast episode page. 

    If you liked this research-packed episode, you’ll love Dr. Ramani’s last appearance on The Mel Robbins Podcast: Signs You’re Dealing With a Narcissist (New Research From World-Leading Expert Dr. Ramani).

    Connect with Mel:

     

    How to Build Real Confidence: 7 Truths to Unlock Your Authentic Self

    How to Build Real Confidence: 7 Truths to Unlock Your Authentic Self

    Today, you’ll learn the skill of self-confidence. 

    This episode is a masterclass in how to believe in yourself, no matter what obstacles you face. 

    Mel will share the 7 truths you need to hear about confidence and the art of being truly yourself.

    After listening, you will know exactly what to do to discover your authentic self (at any age), boost your self-esteem, and achieve really cool things. 

    For more resources, click here for the podcast episode page. 

    If you liked this episode and want to know more hacks to feel more confident, here’s one you should listen to next: How to Build the Life You Want: Timeless Wisdom for More Happiness & Purpose

    Connect with Mel: