The Digestion Starter Pack (Part 2) | PD Podcast Ep.106

Today is part two of our Digestion Starter Pack. If you missed part one, skip back to episode 105 for the first two tiers of the starter pack. In this episode, we are diving into tier 3 and tier 4, which are food/nutrition and supplements, respectively, and covering how changes within those can help you improve your digestion. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode. Timestamps: (0:00) About today's episode (0:22) Socks or no socks to sleep? (2:12) Recapping tiers 1 & 2 (2:53) Tier 3 — Food (4:32) Macro allotment & distribution (9:54) Fiber allotment & distribution (14:30) Keeping a food log/journal (17:03) Food sourcing & FODMAPs (19:12) **Bonus Tip** Alex's Vegetable Mash (20:51) Meal timing (22:36) Tier Four — Supplements (23:13) Stomach acid testing/medications/chronic digestive issues (24:57) A final disclaimer before supplements (26:11) Fiber (30:54) Probiotics (Saccharomyces Boulardii) (36:12) L-Glutamine (41:05) Zinc Carnosine (47:03) Aloe Vera (52:59) Marshmallow Root (56:12) Magnesium (57:25) A few extra things to consider (1:03:07) Wrap-up Additional Resources: FODMAP Food List - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/ Dealing With Low Appetite (PD Podcast Ep.39) - https://pod.fo/e/102948 Baking Soda/Stomach Acid Test - https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria Squatty Potty - https://amzn.to/3JuBva4 Research: https://pubmed.ncbi.nlm.nih.gov/32423084/ https://pubmed.ncbi.nlm.nih.gov/30439760/ https://pubmed.ncbi.nlm.nih.gov/34073366/ https://pubmed.ncbi.nlm.nih.gov/32190365/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065695/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/ https://www.ncbi.nlm.nih.gov/books/NBK92765/ https://pubmed.ncbi.nlm.nih.gov/16749917/ https://www.mdpi.com/2072-6651/12/10/619 https://www.mdpi.com/2072-6643/12/3/665 https://examine.com/supplements/glutamine/ Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7 Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA For more videos, articles, and information, head to - https://physiquedevelopment.com Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear To follow the team on Instagram: Coach Alex - https://www.instagram.com/alexbush__ Coach Sue - https://www.instagram.com/suegainz Physique Development - https://www.instagram.com/physiquedevelopment_ If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time! ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023, Physique Development LLC. All rights reserved.