Vitamin (Ph)D: Evidence-Based Performance Nutrition

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I was diagnosed with IBS in graduate school. I had severe exercise-induced GI distress (with symptoms that were red flags for IBD), and went through the uncomfortable process of a colonoscopy. Later on, I underwent cardiac stress tests and met with several specialists to determine why I was experiencing postural hypotension (a mitral valve prolapse, apparently). I've gone through treatment for disordered eating, anxiety, and depression. I've puzzled over slow-creep weight gain, and grappled with feelings of dietary restriction despite a lack of energy restriction. - I've been in a place of confusion, frustration, and anxiety, seeking answers and solace. Fortunately, I've been cared for by evidence-based practitioners and specialists who were able to provide me with effective treatments. Sadly, this isn't the case for everyone. - There are coaches, companies, and practitioners who apply psuedodiagnoses--that is 'diagnoses' for diseases that don't actually exist--either with ignorance and good intentions or downright selfishness. They may recommend expensive, invalid tests such as OAT, DUTCH, IgG food sensitivity testing, hair testing, improperly administered breath tests, or genetic microbiome testing...just to name a few. Then they'll come up with a problem that doesn't exist, like adrenal fatigue, some 'hormonal imbalance,' a 'dysbiosis,' food sensitivities, something with your thyroid (for which there ARE valid tests)...the list goes on. - At this point, they're probably try to sell you some ludicrous supplement, cleanse, detox, and so on...without ever addressing some of the basics, like... ...what's your dieting history? ...are you at a body fat level supportive of health? ...how are you tracking your food and activity? ...have you seen an actual doctor for valid clinical testing? ...are you eating foods that are commonly associated with bloating and GI distress? ...what are your sleep and stress management habits? If their first step is to tell you that you have a problem (which doesn't exist) based on a test they recommended (that isn't valid) without examining these factors first...well, you know how my saying goes now. 😏

THIS WEEKEND!!! #Repost @sdscgym • • • • • • The @rpstrength guys are back in October for a 2 day seminar! . Day 1 will look to address the most common myths, fads and fallacies that abound in the health and fitness industry. . Day 2 will be dedicated to the practical applications for success in each of the topics discussed from Day 1. . @rpdrmike will cover the topic of muscle growth and hypertrophy, discussing what you should ignore and what you should be prioritizing to get the most from your training and muscle development. . @rpdrjames will delve into recovery theory and strategies, looking at the most common and effective modalities used. . @rp_dr_melmelgram will cover diet psychology, myth-busting the myriad of diet hacks out there and focusing on the most effective diet strategies from a psychology viewpoint. . @vitaminphd will cover gut health, a hot topic at the moment and one with more than its fair share of misinformation. . The link for tickets and more information is in our bio. SDSC members and previous RP Strength seminar attendees can avail of a 10% discount by sending us a DM or email 👍🏻

Breath tests are used to determine malabsorption of specific sugars as well as potentially unusual distribution of bacteria in the gut. They measure exhaled methane and hydrogen that are produced by bacteria which ferment these sugars in the small and large intestine. These gases enter circulation, eventually reaching the lungs where they are exhaled. Theoretically, abnormal levels of methane or hydrogen may indicate an overgrowth of bacteria or an inability to digest and absorb these sugars. While these tests are often promoted as a way to diagnose small-intestinal bacterial overgrowth (SIBO) or provide dietary recommendations, their applications are extremely limited. Individuals with IBS are more likely to exhibit positive breath tests, but this is more indicative of a bacterial role in IBS than a potential diagnostic tool. Antibiotic therapy is effective for treating SIBO, and in some cases also improves symptoms of IBS. The judicious use of breath testing may indicate individuals who are good candidates for antibiotic therapy as one potential intervention. Abnormal breath testing in IBS: A meta-analysis Shah E Basseri R Chong K Pimentel M Digestive Diseases and Sciences 2010 vol: 55 (9) pp: 2441-2449 #sibo #ibs #irritablebowelsyndrome #breathtest #fodmap #lowfodmap #guthealth #gutmicrobiome #nutrition #dysbiosis #probiotics #leakygut #evidencebased

Now that we know a bit more about the limitations and realities of #probiotics...do you really need one? If so, which one? - It goes without saying that #DIET and #LIFESTYLE factors are your first line of defense, and taking a #probiotic without sufficient microbe accessible carbohydrates to support your existing microbes is silly (just like throwing any #supplement on top of a nutrient-poor diet). 🙄 - That being said, it's also prudent to use an #evidencebased approach if you determine that you'd like to invest in a probiotic supplement. The list above is compiled from Cochrane reviews, recent meta-analyses, Monash University recommendations, and the nifty website www.usprobioticguide.com (will link this in my stories!); it's not all-inclusive, but is a solid representation of the more consistent findings in recent literature. I use the term 'consistent' loosely here, because research in this area is plagued by lack of reproducibility and standardization. Everyone's using different methods and populations. 🤦‍♀️ - The strains above have a net positive number of publications (meaning there are more publications that show an effect vs. those that do not), and in the cases of S. Boulardii and VSL-3 specifically, seem to be pretty effective for those specific issues. This doesn't mean that they're effective for '#guthealth' overall (that's not even a thing BTW, so just stop😒). In fact, some of these strains are so specific, that they don't seem to have any effect on measured markers outside of what's listed there (like L. rhamnosus GG, which is helpful for pediatric diarrhea, but seems to have no effect in adults...weird!). - What about dosing, duration, and timing? Well, we don't really know. You probably need a minimum of something between 1 million to 5 billion CFU, for at least 4 weeks, maybe twice a day, perhaps right before a meal. Wow, super helpful, I know...🤷‍♀️ - I'm sure you're wondering if I take one, and what I take. Everyone wants to know which one to buy! Sorry to disappoint you on this: I have no brand loyalty.💁‍ I use the yeast S. Boulardii while traveling, and I utilized it while taking antiobiotics after some surgeries this year.

I seriously need a new headshot. 😅 But it's podcast posting day, so here's my goofy smile and an hour of #guthealth chat! Linked in my stories and highlights, and soon on my "website" (AKA just a list of podcasts and articles lol) 😅 #Repost @iron_paradise_fitness • • • • • • Are struggling to separate gut health fact from fiction?⠀ ⠀⠀ The subject of gut health is being discussed with increasing frequency, particularly on social media.⠀ ⠀⠀ And that gives rise to gurus and so-called experts, peddling mis-information, untruths, and ineffective supplements.⠀ ⠀⠀ Thankfully, nutrition's very own Gut Health Wonder Woman, Gabrielle Fundaro (@vitaminphd) is here to clean up the streets. And we need it, because there's shit everywhere!⠀ ⠀⠀ Listen in to this episode of the podcast, and let one of the leading evidence-based gut health educators, help you separate gut health fact from fiction.⠀ ⠀⠀ We discussed a lot of interesting topics, including;⠀ ⠀⠀ ✅What actually is gut health? Does it mean anything?⠀ ⠀⠀ ✅Do probiotics and gut health supplements provide any proven benefit, or should you simply save your money?⠀ ⠀⠀ ✅Digestive stress and its impact on weight loss and building muscle.⠀ ⠀⠀ ✅Carnivore and Keto. Do certain diets create a greater opportunity for digestive complications?⠀ ⠀⠀ ✅Practical tips for improving your digestive health⠀ ⠀⠀ This was a fun one to record and I think you're going to love listening to it.⠀ ⠀⠀ Click the link in my bio (@iron_paradise_fitness) to check it out on iTunes and Spotify. Or search for Muscle, Mindset, & Meal Prep on your preferred platform.⠀ ⠀⠀ #guthealth #guthealthy #guthealthmatters #guthealthiskey #guthealthdiet #guthealing #healthygut #gutfriendly #healthandwellness #vitaminphd #ironparadisefitness #nutritionpodcast #itunespodcast #spotifypodcast #podcastersofinstagram

If you're looking for the next supplement to improve your physique, performance, mood, and morning constitutional... look elsewhere, because #probiotics just don't live up to the hype. 🤷‍♀️ --- I'm not against probiotic supplementation. In fact, I take them sometimes! I'm just against the hype, as usual. 🙄 --- According to fables, once ingested, probiotic microbes take up residence in your large intestine, where they proliferate, produce beneficial postbiotics (compounds like short-chain fatty acids), fend of potential pathogens, and modulate everything from #metabolism to mood!😏 --- In real life...well, once ingested, they might just be destroyed by your stomach acid, if they aren't coated and you haven't eaten in a while. If they do survive, they may take up residence anywhere along your gastrointestinal tract. If this occurs in your small intestine, you could develop SIBO, or at the very least, GI distress. If they do take up residence in your large intestine, that's pretty cool! But they still may not cause any change to your microbial taxonomy (AKA--no change in diversity). Then again, they might pass through for a visit and potentially cause changes to gene expression without a change in taxonomy. Or, they may pass through and do absolutely nothing. You wouldn't be able to tell if you measured your stool, because that will be full of probiotic strains regardless of what's going on in your GI tract. 😬 --- Probiotics aren't without risk! They can worsen GI symptoms, and may interfere with some drugs (this was recently shown with some specific cancer treatments). They're also expensive, which is a form of risk when you consider that the potential benefit is zero.💁‍♀️ --- They're not all a waste, though! If you have IBS, IBD, or diarrhea, some strains can be very helpful in mitigating your symptoms. 👍 --- The same can't be said for things like weightloss, mood disorders, or anything else, at this point. In many cases, probiotics have no effect at all, and the most effective interventions are lifestyle-oriented. So, save your money for lots of fruits and veg, self-care, time with loved ones, and joyful movement.❤ #probioticsupplements #evidencebased

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