The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today
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- Опубликовано: 28 май 2024
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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, (@saveyourselfwithdr.amyshah) 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.
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: / fastingmd
Webpage: amymdwellness.com/
Follow the podcast:
The Mel Robbins Podcast Instagram: 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” - link.chtbl.com/DAinFkFf?sid=e...
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Mel, please do more podcasts on WOMEN & HEALTH. especially for women in their 40's 😊
P
Yes plz!!❤
Yes, please! 😊
Mel! Booze! You had the episode on quitting drinking booze...so I did it! Today is day 76 and my bloating is almost zero. I had awful bloating, thought it was gluten, sugar, fats, processed food (none of these are good but...). Gave up gluten, tried to limit sugar as much as possible, stopped putting coconut oil in my coffee...but nothing helped UNTIL I stopped boozing! I learned this from YOU! Thank you Mel, for being you!
76 days, that's awesome, good for you!!! 😃
@@susanmacmaster5804 thank you! I'm super proud of myself! I didn't like the taste of alcohol as much as the buzz, so now I get my buzzes off other things...like music and videos like Mel's!
Yay!!! Good for you
@@susanmacmaster5804 do you fart alot...I do I like doing that at stores sometimes they are very loud
Congratulations 🎉 drinking sucks and sucks the life out of you too! Thanks for this reminder that I don’t need it.. now start putting that oil back into your coffee! 😏
This episode missed a HUGE opportunity to let people know about SIBO small intestine bacteria overgrowth. PLEASE cover SIBO! Women are suffering and not knowing it. I have had terrible bloating for years, while being a very healthy eater. I was in bloated pain after eating anything. I was finally tested for SIBO! I’ve now learned so much and part of a huge FB support group. Please cover it!
I agree seeing the specialist this week. Can you please share the FB support group name?
I had such huge intestinal problems that I had to do keto and then eventually a carnivore diet for a while with intermittent fasting and all day fasting.
And SIFO! Also closely related. Alternatively Histamine intolerance and leaky gut
Totally agree! So many other symptoms that come from SIBO / SIFO too, like rosacea! Gut health is so tied to skin health too!
@@stealth48nurseeating meat is what causing SIBO. Meat contains parasites! If you felt better on a carnivore diet it’s because ur bad bacteria was happy eating meat. Get rid of the bad bacteria and you get rid of SIBO.
This is why I do 18 hour intermittent fast. It makes me feel so good - makes me feel peacefully happy and my body is thankful ❤
@@lindalor9284 didn’t work as in? :) you didn’t enjoy it or ?
@@MeenaAdnani still gassy and bloated.
Love that the Doc Amy Shah tells you to do things that don’t cost any MONEY! Wow, take a 30 minute walk in daylight! Don’t eat for 12 hours! Eat foods that are good for your gut! Well, food costs money but those foods give your body more for your money than crap processed foods like sugary cereals, etc. Bravo ❤
The algorithm works, I watched an interview with Dr. Will Bulsiewicz yesterday and now I am here. The gut microbiome is sooooo important!
Very interesting these 3 Amy’s F’s morning routine that actually starts the night before:
1) Overnight Fasting (12 hrs between last night dinner & first morning meals)
2) Fitness/Exercise - early morning, better after wake up
3) Food - after exercising, eating early breakfast with including fiber veggies & fermented foods
Fermented foods guys!!! Helped me heal my gut!! Sourdough, kimchi, saurcraut
Unless you are histamine sensitive. No fermented foods, unfortunately.
Pickles?!?!
Isnt bad having fermented food everyday? Im just asking because I want to try it but Im scared! I been so sick for a long time and tried everything... nothing has worked so far 😢
Pickles are pickled cucumbers , they aren't fermented. @JennC77
What about kombucha ??
MEL!!! The walking on wake up is EVERYTHING!!! Soooooo completely life changing!! I just completed 25 days straight! Yep - even during the rain all week. I wore my snowboard gear (not the boots, helmet, etc - just the jacket pants hoodie combo lol) This one thing has shifted my whole vibe and I’m soooo grateful! 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Walking has definitely changed my children's lives and my own. We do walk daily usually after dinner. If I could ask, do you eat breakfast before you walk in the morning? Or do you wake up, walk, then eat ?
I keep reading that during peri menopause eating more protein is key. The right kinds for each individual. And estrobolome awareness for microbiome. And to eat within half hour of waking, especially protein. I have yet to master any of it ! Gonna be kinda unique for each person too. Good luck!
Mel, when I listened to this podcast when it first came out over three months ago I took notes from Dr. Amy Shah and started implementing intermittent fasting, eating more fermented foods in my diet, and incorporating fitness into my daily routines. I also stopped drinking alcohol and started tracking my daily foods. THIS podcast changed my LIFE for the better! I'm 48, live in Vermont (hey neighbor!) and have gained so many mental and physical improvements. But best of all, I finally FOUND ME AGAIN! I am so grateful. So so so very grateful. Thank you for being who you are and inspiring us all to improve ourselves in the second (BEST) part of our lives!
There is a shot called breath of fire I love at the health food store. I hacked it and have it at home. NOW I added powder for golden milk drink to it and it is amazing! So it is water cayenne lemon juice grated ginger and coconut sugar for the breath of fire. Add pepper cinnamon and grated turmeric and its a anti-inflammatory delish drink!!!
I am 65. Go to the gym 5-6 X a week. I try to eat home made fermented vegetables before each meal. Am almost to 10% body fat. Gut bacteria is the answer to total health. I listened to another podcast that said if you get a new pet or start spending time with another person within a week everyone will have the same bacteria. Kinda scary 😂. Great info.
Please ask your GP for a SIBO test!!! Most GP's haven't even heard of it and 85% of IBS is misdiagnosed SIBO!! I suffered all of these symptoms for years until I did my own research and found out about Small Intestinal Bacterial Overgrowth!!! It's a simple breath test and if positive, cleared with antibiotics. It totally changed my whole life and I went down 1-2 dress sizes too! Good Luck! xx
@sharonw2008 can you please advise which antibiotics cleared your SIBO please!
Thank you in advance 🙏
@@catlaroja I’d love to know as well
I did this test, I took the antibiotics and nothing changed until I stopped row veggie and have them cooked only, every one is different...
Rifaximin cleared mine.
What antibiotics do they give for sibo?
Mel "take your gut bacteria for a walk" 😂❤ i like how she simplifies the expert recommendations 😊
I disagree with having alcohol earlier in the day to disturb gut and sleep less so.. you still get the aftermath once consumed alcohol no matter when during the day/ evening.
I don't eat except coffee in the morning, and i go to yoga or do morning walks. My sister says your supposed to eat first thing. I've never been a first thing breakfast eater . Glad to hear it's good to wait...i usually am hungry around 11am.
You fast when you sleep breakfast is good eat good protein when you get hungry could be like 11 am not early
It's not one size fits all. Just do what feels good to u. I never had breakfast before 10 and often skipped it and just ate lunch at 12, and I always felt great. Ppl nagged me to have breakfast early cause it is sooo healthy and my body started to feel off, bloating, uncomfortable, skin issues, gaining weight. Early breakfast is not for me, and I'm not doing it anymore.
“My button was my hardest working employee this week” 😂
I needed this. I took antibiotics and I feel my gut microbiome was wiped out and I’m so bloated and inflamed. Thanks Mel and Dr Amy!
I took antibiotics for 3 months 150mg per day, and since coming off, my stomach and stool are not the same. Any advise
Take probiotics when you take antibiotics coz antibiotics create a havoc in our stomach
This info is good BUT you need to also talk about the Root Cause/why people get bloated in the first place and the reason certain foods/drink make it worse. The root cause is the key. We need to eat vegetables to be healthy. You need to listen to Dr. Berg who will explain in detail the root cause of why we bloat in the first place and what to do to prevent it.
Mel, this Podcast with Dr. Amy Shah, has become a favorite of mine. Everybody would be so fortunate to have a Doctor such as Dr. Shah. I am focusing on 12 hour fast between meals, coffee after 1 hr upon rising and even
drinking less coffee than before, 30 minutes of exercise....still working on getting enough sleep. Going thru
Menopause and sleep and lack of sleep is still an issue. Mel, your podcasts are the best!!! I always hear and
learn just what I need that day. I listen to your podcasts over and over....Appreciate You Mel!!!! :) :)
I’m 48, perimenopausal, and definitely struggle a lot with bloating *and* the mood/mental health roller coaster. After almost three years of trying to heal my gut from ulcers and a triple diagnosis of GERD, LPR (“silent” laryngeal reflux), and IBS-C, my food and beverage repertoire has already gotten incredibly limited (further complicated by health anxiety and emetophobia, heavily triggered by gut symptoms)… and I still bloat more days than not. I love the three F’s! I was already doing two of them but now adding morning walks outside to get that third F certainly can’t hurt. I’m very much looking forward to the next installments! Thanks so much Mel and Dr. Shah ❤
Oh do I hear you!! Also 48, Chrohns, IBS, Anxiety, etc.... I follow the 3 Fs as well as drink and sell ketones that I drink. Life has gotten so much better!
Thats awesome ladies. Im on Fixbiome supplements for ibs n co... n doin Nerva hypnotherapy to help with mind n gut connection... its going good n i will get there lol. A better relationship with food is also being worked on also. Much love 🌻
How are you doing now?
This is health gold. years ago, i had an autoimmune disorder and, afterwards, was having terrible bloating. i chanced to find someone who said that gluten might be the cause. I did a 30-day elimination diet (stopped gluten) and instantly felt better. When i tried to eat a piece of "whole grain" bread, it was almost immediate bloat, and I've consciously avoided gluten ever since. Now that I'm older, I'm experiencing acid reflux, aka not enough stomach acid. I just started on ACV, which I add to my water bottle and sip on. Its not as fun as regular water, but I'd rather be healthy. I pretty much quit alcohol, try my best to not eat much sugar or fried stuff (its a struggle!!) and eat better food. Its a journey. The pressure to eat and drink the old way is constant. 💪
I'm right there with you. Stay healthy and strong
What do you do for your acid reflux?
as I said, ACV in my water, watch the foods I eat, avoid alcohol, fatty food and sugar as much as possible. Eat slowly, avoid spicy, etc.
@@julieburkhardt61 how does apple vinegar cider work when it's acidic?
@monkeypants8878 the problem is actually that you are not producing enough acid in the stomach. The stomach needs acid to tell the esophagus opening to close. I found Dr Berg. he explains this really well. I'm not a medical person but I do try to find natural remedies rather than pharmaceutical drugs. those acid inhibitors are not the answer!!
Mel, I love and appreciate how you, and also ,how you ask your guest to literally breakdown and disect all subjects to a level that everyone of all intellect levels will understand
Pharmacist here. Motrin IS ibuprofen. Naprosyn is the brand name for prescription strength naproxen, which is Aleve over the counter.
Just came into this realization that taking care of your body is not just about eating foods 3 times a day, doing exercise etc. It is more like how you take care of your gut for you to become physically healthy but not just physically, mentally as well.
Can’t wait for part two!!👏🏼 this is so informative. Thanks so much!
Great time for this! Thanks for the information!
This is incredible and so simple. THANK YOU for simplifying and making it all make sense!
Yes im waiting for part 2 also. Thanks Mel for having her as before. So helpful.
After having a small blood clot in my left foot eight years ago, my left ankle was always swollen in the evening. After starting doing the 16/8 fasting a year ago I noticed the swelling stopped after just a couple of days! My friend that started at the same e time lost a lot of weight, I didn’t, but I really didn’t care because I felt so great knowing that my body was healthier because the swelling was gone! I eat between 9 am and 5 pm during the week and on the weekends I do whatever fits the schedule with activities or socializing.
Mel! Every time you bring Dr.Shah to the podcast it's a revelation. She is fantastic and you are and angel for bringing so much information on a weekly basis. It's not the 1st time she talks about circadian rhythm and as she said" Sky over scrims" ...take a walk 1st thing in the morning before looking at your phone or drink coffee. I tried this all summer and i noticed the difference . NOW I'd love you to ask Dr.Shah in some other opportunity: I live in Michigan so how do we deal with the morning routine when there's no day light for a long time in the winter season? Thank you again for being so awesome!
39:38 the SOLUTION morning's routine to reset our gut
"FASTING (minimum 12hours), FITNESS 30min exercise movement preferably in the morning, FOOD (FEEMENTED &FIBER)"
This was great, Mel. This is just what I needed. Thank you!
Thank you for talking about this daily battle!
Exactly what has been happening to me. Thank you!
Thank you Mel and all your guests for all you do!!! You all are a blessing!!!!🙌🏻🙏🏻🥳❤️🥰😍🎈😇
FOOD SENSITIVITY TEST: Take your pulse > put the suspected food next to your nose > Take your pulse again
Your heart pulse will be faster if you are sensitive to the food. A chiropractor introduced this test.
Great info! Thank you Mel & Dr Shah❣️
Excellent ! It’s time for me to make changes NOW for a healthier 2024. Thank you
This is the best topic for a podcast. ❤❤❤LOVEDD IT. 💯
THANK YOU SO MUCH FOR THIS. 🎉
I love how Mel had a ton of questions! This is very helpful!
I recently discovered you, and really loving your content. I did want to note that I noticed you play "clueless" to let your expert guests explain concepts/terms in more detail so the layman person can really understand. I appreciate you for that! ... I know damn well you know what lactose intolerance is! 😂❤
I know! But I like that she does that too so others can learn 👌😄 x
Thank you Mel ❤️
Thanks Mel, and looking forward to part 2!
Thank you. I really need this!
You ladies are so sweet and kind ❤ Thank you for the valuable tips
Mel - I love good how you recap what she’s says to make sure you’re understanding what she’s saying. I am going to try the intermittent fasting and the suggestion made in this video.
Thanks a million. I learned so much!
Fantastic episode !!
Amazing episode thanks so much!❤
This was really good information and practical advice. Thank you both 🌼
This doctor is very knowledgeable. Have on again .
This helps so so much. Thank you both
So glad I found you I loved this and I just subscribed!
I’m so bloated after Christmas , New Years, I normally get right back to good eating but I’ve been shocking this year. I did not realise menopause caused bloating as well. I walk most mornings and fast 16 hrs, look forward to part 2. I’ve just needed a course of antibiotics and I feel my gut biome has been wiped!
I feel you. Same here.
Probiotics, prebiotic, guar gum, digestive enzymes, cider vinegar in foods
Great episode!
I have never seen or read any intermittent fasting info that said eat at night. Just the opposite. All I have read said don’t eat at night and a minimum of 12 hours that includes sleep. I fast 16 to 21 hours. Also when I stopped consuming milk products I stopped daily bloating.
THIS IS GOLD!!!!!!
Hi Mel, just came across your podcast and must say that this is one of the best insights into gut health I’ve heard, the world really needs more information like this. Cheers, from Australia.
This is so awesome, Mel! The simplicity of this makes it easy to follow. Thank you, thank you both!
Lots of information. Did not know so much of this. TY!
Loved this❤
It was eye opening.
Can't thank you enough.
Thanks for educating and improving my life.
Thank you. Amazing information.
Agree 100%! Great insights.
Thank you so much Mel . I really love how you are so honest and open about your self.❤❤❤
MEL ROBBINS
I just love you.
Thank you so much for your podcasts.
They have been a game changer to me
Brilliant. What a great gut doctor. Brilliant to listen to. Thank you
Wow😮I have learned a lot thank you 🙌🙌🙌
Omg I so needed hear this today because I have been struggling and had every med test for over year suffering with severe bloating and have tried every remedy and diet changes and like many eating lots fiber to correct on my own because dr’s just want give you anti acid pills which make it even worse so now I think I’m considered a difficult patient. I just bought both her books and so grateful I stumbled on this today to continue to help myself 💕
This was so helpful I listened to it on the Podcast (on Apple) a few days ago and I was so blessed by all of the tips. Can’t wait to do this 5 day reset and I’ve already been implementing lots of tips.
So informative!!
Mel look into keto/carnivore. Get an interview with someone like Dr Ken berry, Dr Shawn baker , Dr Anthony Chaffee, Dr Cywes. There are so many more
14:19 What you said about your daughter’s issue sounds very similar to mine. Thanks for sharing that. Now I have an idea of what might be causing my digestive issues. I need more good bacteria.
Amazing content! I love your podcasts on our health, especially for women! I’m 64 and my eyes were open when I stumbled across the episode with Dr Mark Hyman. Continuing on this journey and feeling better 10 days in! Keep them coming!❤
Very important topic, we talk not enough about this problem ! So thank you !
Thank you thank you Mel!! Just came off a 10day 3x a day antibiotic it totally eradicated all my gut health. I sure understand how your gut and brain are connected. Your five day reset came just when I was wringing my hair in frustration. This podcast explained so very much to me. Looking forward to the next segment. You are an 😇
Humidity is FL will do part of that! Lived there for 9.5 years. I experience that in humid climates.
Mel, This has been really helpful, attention-grabbing, engaging, humorous, and I enjoyed every minute! I've been dealing with these issues and realizing the "healthy foods"-vegetables could be causing that pregnancy belly was eye-opening! I'm going to apply these tips to help me look and feel better. Man, I wish she was my doctor- love her! Thanks soooo much, Ladies!
@melrobbins you should have Dr. Mindy Pelz on your show. She’s the queen of menopause and fasting. She’s been so helpful in my menopause journey.
I love you, too, Ms Mel! And everyone in this community. Everyone here is pretty lovable!😊❤
I do alot of those things but did not know about the water and vinegar so i will start doing that. I am really into gut health and knew that it is super important. Thanks for this interesting topic.
Best chat on guts I have seen, Dr Shah is awesome
Very informative. Thank you.
Thank you❤
THANKS FOR THE GREAT CONTENT!!!!!
HAPPY HOLIDAYS!!!!!
So true, I usually take elastic waist pants/skirts for travel (business and leisure) as you do get bloated fr travelling. A dress is workable when you don't want to feel a waistband tightness from wearing pants.
Thank you so much 🙏. God bless you 😇
Can’t wait for the part 2 .
Thank You so much for doing this video, I too have git problems
I respect what this doc is saying but I did a food sensitivity test and it was 💯 correct! Dairy, gluten, whey, and egg whites. I am currently doing a gut reset which will take 3 months. I am soooo much better. It was spot on! 🙌🏽
Thank You
5-day reset! This is just what I need today! Thank you, Mel and thank you, Amy
Great info … 😊
Great video
The dr.'s recommendations are spot on. When I started fasting and walking every morning, I was able to start earing dairy again! It's been 9 years!!! It does not bloat me anymore. Wonderful episode. Thank you.
Yes, traveling with a carry on is affordable and easy! No long waits
For the past three years, my gallbladder has been on the fritz so foods that are high in fat (cheese, beef, mayo, etc) have been my #1 source of bloating. They've covered so much here, but take note of the fatty foods too.
I eat 9-5 or 10 to 6. 16 hr fasting works for me. My weight stays at 130 for 4 years now.
Yes!! Walk and Exercise!!