The Gut-Brain Axis

Gut feeling, gut instinct, go with your gut…

We’ve all heard these sayings, but where and why did they originate?

The gut-brain axis is the connection between your gut and your brain, which can be seen as a communication network between the two.

“The gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centres of the brain with peripheral intestinal functions.” (source)

Research shows that disruption of both the microbiome and the function of the gut can disrupt this complex relationship, and lead to issues such as anxiety-depressive behaviours.

What goes on downstairs affects what goes on upstairs, and vice versa. I experienced this personally when I had IBS – which this research names specifically – facing mental issues that were out of my immediate control (no amount of mediation or stress management could fix). The issue was physiological (what was going on in my body) not psychological (what was going on in my mind).

So, to fix what was going on in my mind, I had to fix what was going on in my body!

Your gut has over 500 million neurons – that tell your body how to behave – that are connected to your brain. The vagus nerve is the longest and most complex of these connections, and the signals that run through it can affect the function of your digestive system.

Your gut and the ecosystem inside it also produce a large portion of the neurotransmitters in the body. Neurotransmitters can be seen as chemical messengers that transmit messages around the body! And some of these message’s tie into your feelings and emotions.

Examples of these neurotransmitters are serotonin, which affects how happy you feel, and GABA (gamma-aminobutyric acid) which affects feelings of fear and anxiety.

So to strip it all back, the function of your gut, and the environment of the ecosystem inside it, play a major role in your emotions and feelings. It might sound strange, but when I suffered from IBS I would find myself getting emotional about otherwise minor things.

The example I always remember was around Christmas time. I was watching a performance of swan lake on TV whilst I had lunch because a family member had it on… And it almost brought me to tears! The whole time I was thinking to myself what in the world is going on here, it’s good but it’s not that good. I felt extremely emotional even if I didn’t really have a strong emotional connection to something.

This can serve as your reminder to work on yourself from the inside out if you’re suffering from psychological issues, because they might just stem from what’s going on inside…

Ben Smith @bensmithlive

 

A Focus On Gluten

Gluten is a group of proteins found in grains like wheat, rye, spelt, and barley. There are two primary reasons that gluten could be causing you health or digestive issues:

1. The form you’re getting it in – white bread is a primary example. The flour is highly processed and hasn’t undergone the necessary fermentation making it harder to digest (hence why the only bread I recommend is sourdough, which has undergone this fermentation).
2. The amount of it you eat – here’s where it gets really interesting… with enough exposure to certain foods, the protein contained in them can become an ‘invader’, and thus a sensitivity can be developed – which is why variation and rotation of food sources is so important.

Given the rise in food sources containing gluten, especially wheat given how cheap and easy it is to produce on mass, we must be mindful of our total consumption – and not just due to sensitivities…

Exposure to enough gluten for long enough can also lead to issues such as leaky gut (increased intestinal permeability), which is where the lining of your gut is compromised and cracks and holes can form. As a result, things seep through that aren’t meant to be there – such as bacterial endotoxin – which leads to inflammation and an immune response.

This is because gluten triggers a protein called zonulin, and this makes the holes in the lining of your gut bigger (to keep it simple) – which is what leads to leaky gut. Something I had when I had irritable bowel syndrome (IBS).

Research also finds that those who suffer from IBS see a significant improvement in symptoms on a gluten-free diet – hence why gluten is one of the sources we initially eliminate on live.’s coaching plan The Gut Reset.

However, research also finds that it may not be the gluten that you’re sensitive to, but FODMAPs – fructan (the F in FODMAP) specifically in this research. FODMAPs are a group of carbohydrates that are commonly poorly digested. Again, a food group that we eliminate and re-introduce on The Gut Reset.

Celiac disease is an autoimmune disease that can be pictured as a severe form of a gluten intolerance – where your body sees gluten as an invader which the immune system attacks. In this case it’s black and white and can be tested for.

It also may not be gluten that you’re sensitive to, but wheat! Which is a form of gluten. If someone who is sensitive to wheat went on a gluten-free diet they would feel better, and hence they might develop a false association between their symptoms and gluten as a whole – when wheat was the issue.

So, I have three recommendations that you can implement today:

1. Limit the consumption of processed foods like white bread, pastries, and pasta (fresh is better) – opting for fresh, fermented, and less processed options such as quinoa, rice, sweet potato, and sourdough bread.
2. Rotate sources of gluten in your diet if you are going to consume them.
3. Keep all things stable in your diet and try removing/reintroducing gluten and wheat in different forms to see how you react, and act accordingly.
4. If applicable, i.e. you have severe symptoms: Have yourself tested for Celiac Disease.

Author Ben Smith @bensmithlive

If you are interested in Ben’s Gut reset program you can now access Ben’s programs through IIFYM on our website.

 

The #1 Way to Improve Your Gut Health

Stop consuming foods and drinks that weren’t designed to be eaten.

Firstly, the ingredients on the back of a food label should be the ingredients that you intend on eating.

For example, if a snack bar contains oats, dates, cocoa, etc. all of these you would be happy to eat.

When the list starts moving into xylitol, sorbitol, bulking agents, monosodium glutamate, sodium nitrite, guar gum, carrageenan, sodium benzoate… and other ingredients that sounds like they should be in a chemistry experiment – consume these foods in moderation.

Secondly, become aware of foods that haven’t been prepared in a way that is designed for you to eat.

Highly processed foods such as the bread that you can roll back into dough in your hands, burgers that won’t go off for 6 months, bars that make your throat close up as soon as they hit your mouth… again, practice moderation.

Finally, drinks. Consume drinks in their natural form, or from natural ingredients, where possible: Water, tea, coffee, fresh juice or smoothies, coconut water, you get the picture.

There is likely nothing worse for your gut health than fizzy drinks. Take a step back and look at the liquid in a clear glass and ask yourself, ‘Is this designed to be consumed’, and you will find all the answers you need.

To reiterate, balance and moderation are everything – I myself won’t shy away from a processed meal, alcohol, or one of those bars that I mentioned earlier…

That’s okay, just don’t integrate them into a daily routine. Stick to a foundation of natural foods in the form they are designed to be eaten in.

Author Ben Smith @bensmithlive

 

Simplifying Probiotics & Prebiotics

Probiotics are good gut bacteria, and prebiotics are fibre that feed these good bacteria.

Each strain of probiotic (bacteria) has a different function, meaning one supplement on the shelf will have a different effect to the one next to it – which is why it’s so important not to roll the dice and grab what is branded best.

Stick to a variety of natural probiotics like kimchi, sauerkraut, kombucha, kefir, miso, and tempeh. If you have a specific issue then research or consult a specialist/pharmacist on the correct probiotic strain to support the issue.

Examples of prebiotics are green(er) bananas, onions, leeks, garlic, and chicory root. Many prebiotics also cause the greatest digestive issues (garlic and onions for example), so if you suffer from gut issues it’s important to consume as much as you comfortably can and increase this over time.

Remember… just because a food causes bloating or digestive unease this doesn’t make it “bad” or “unhealthy”! Garlic, for example, is one of the best food sources for your gut – with strong antifungal and antimicrobial properties, also containing prebiotic fibre.

Couple these steps with a strategy to remove the “bad” bacteria in your gut and you’re well on your way to finding a healthy balance.

Author Ben Smith @bensmithlive

 

IIFYM Partner Trainers

The IIFYM you know and love…now with a twist!

Meet Our Partner Trainers & Coaches

If you’re interested in starting your fitness journey with a 1-on-1 coaching experience, but not sure if IIFYM fits your exact needs…

…check out some of our partner trainers below to see if one may be a good fit for you!

Kassi Mansfield

“The human body is absolutely amazing and fascinating. As someone who has had two babies in two years, as well as 2 c-sections, it’s incredible just how adaptable our bodies are and how much they can change.

Just like with pregnancy, a health & fitness journey will change your body.

When we eat a proper diet, and workout regularly, our bodies can drastically transform in just a matter of weeks! Not to mention, feeling healthy and strong is the most incredible feeling in the world! I love the emotional feeling of working hard, and the physical feeling of pure strength and determination. And I LOVE being able to help other women experience that same feeling!

Becoming part of the KMFitness family means signing up for real change. I’ve helped over 5,000 women find the confidence, energy, and health they’ve been wanting to work towards for months or even years. I’d love to train you and have you become a special part of my community.”

Book A Call

Michie Peachie

I’ve helped thousands of women get physically and mentally fit, strong, healthy and happy.  My programs suit every goal, lifestyle and level of fitness or motivation and get results.

There usually comes a point when you begin feeling broken and distraught over your health and fitness struggles, you eventually hit a point when you’re done with not having the body you want. This could be if you’ve just started your fitness journey and are lost on what the right program is, or if you are a seasoned gym goer who is spinning their wheels but having a hard time getting results.

Not only do I help women change their physical appearance, they often end up also finding inner fulfillment through the process.

My goal is to get you into the best shape of your life and turn you into that queen you always knew you were meant to be.

Book A Call

Zac Perna

I started my fitness journey when I was 14 to build some self esteem after years of struggling with body confidence issues. I joined a gym at 15 and found my passion straight away. I’ve now been training for 12 years, won my first bodybuilding competition, prepared others for their own bodybuilding competitions, paid thousands of dollars to experts to constantly improve my own knowledge of fitness and have undergone various certifications such as cert 3/4 in Personal training as well as completing a Bachelor of Commerce funnily enough! 

I have transformed nearly 11,000 lives with my coaching program at the time of writing this. I am super passionate about encouraging others to live a better life through fitness, health, daily practices and a strong and powerful mindset. Fitness has opened up a huge amount of doors for me in my life and I can’t wait to let it do the same for so many others.

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Lenny Lopez

Lenny is a former American Ninja warrior athlete that has changed more than 5000 lives! Here’s what Lenny says about his training philosophy…

I don’t believe in labeling foods as “good” or “bad”. I believe in living a healthy and balanced lifestyle while enjoying all food in moderation.

I believe in having a variety of foods without limitations. This will prevent your body from feeling deprived and restricted, which often leads to hunger and frustration.

You will not miss social or family events. If you want to enjoy foods outside of your plan, we’ll make it work without compromising your results.

I am a friendly and understanding coach: my goal is to motivate and push you, but I will also be there for anything you need.

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SW7 Academy

If you want to compete at the top, then you need to train like a pro.

Inside the SW7 Academy you’ll get access to the exact same Strength & Conditioning programming only available in today’s top rugby academies and professional teams.

Our goal is to build you into a better athlete by focusing on developing your muscle mass, maximal strength and explosive power.

Who are SW7 Academy? Meet Sam and Josh

Josh Davies

I’ve been actively training for over 15 years, and have tried and tested every training principle out there. 

During this time I’ve developed my knowledge on how to use nutrition to optimize performance. 

I have helped hundreds of people transform themselves both physically and mentally

Sam Warburton

I’m a former international rugby union player, who represented the Cardiff Blues, Wales, and the British and Irish Lions. 

Since I was 15 years old, strength and conditioning has been a massive passion. 

It has been a privilege to contribute, educate and develop people in the exact same principles that I used to fulfil my potential and become a professional athlete.

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Josef Rakich

Years ago, fitness changed my life so profoundly that I made a commitment to help others experience the same turnaround in their lives.
Do you feel you have more to offer the world?

You deserve the best version of you… and so do those you love. Life is simply denied full expression when you neglect your health.

But when you feel a sense of pride for the person looking back at you in the mirror… life’s challenges just shrink away. You enter the world with confidence and become magnetic.

Psychologists call it the ‘Halo Effect’. Those with a great physique are not only more attractive… research shows that they earn more money. They are perceived as more likable, more intelligent, more kind and funny.

When you are fit, you are more likely to get promoted. Smart and successful people will want to date you. Interesting people will want to be your friend and more opportunities will open up.

I wish there was a way that I could introduce you NOW to your future self. One day soon they will thank you.

So I’ll see YOU on the inside.

Book A Call

Ben Smith – live.

Or for all your GUT HEALTH SPECIALIST needs meet live. – who have a strong foundation in fitness, supporting your macro needs whilst healing your gut!

Founded by Ben Smith, an ex-sufferer of IBS induced from misprescribed antibiotics where doctors told him that nothing could be done.

“I’ve been at the lowest of lows with my mental and physical health, with severe bloating, anxiety, skin irritation, a cloudy mind, lack of motivation, and during this time I came to realize something… it’s not always in the control of you, right here, at this very moment.

Society is quick to put a bandaid on your problems – masking the symptoms – but until you tackle the root cause of these issues the symptoms will persist, and I see this time and time again with the live. community.

It starts with the food you eat and ends with the way you move your body, with a host of sustainable lifestyle habits in-between.

It’s time to stop brushing your gut issues aside and start taking back control of your life – so let’s get you back to a place where you can consume the foods you love and enjoy, and take back those moments with family and friends that cannot be replaced.”

Join today to place your gut health in the hands of specialists who have proven time and time again that there is something that can be done, and you’re not alone.

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What’s The Best Protein For You? – Part 1

The best source of protein really does depend on what you want to get out of it! Different options can work best for different people with different focuses.

🧪 Bioavailability

This is the extent to which we utilize the amino acids consumed in our meals for functional uses. Whey protein, eggs and fish have the highest reported percentages of amino acids used.

💪 Muscle Building

The effectiveness of muscle-building can loosely be attributed to the insulinogenic effect and the rate at which amino acids enter the bloodstream. With the high proportion of leucine (the most insulinogenic amino acid) in whey protein, this is generally considered a great option for spiking the insulin and shuttling amino acids and other nutrients into cells.

🍽 Low Cal Option

Usually a protein is not the only macronutrient found in a food source. Fats and carbohydrates can be found along with it. Poultry (such as chicken or turkey) and whey are the best options for this. Poultry is generally very lean and can be around 100 calories for 20g of protein. Making it an IIFYMer’s best friend! Whey protein isn’t too much higher, but the final calories are often dependent on the producer.

🥦 Plant-Based

Most plant-based proteins are incomplete sources and if only one source of plant protein is used, we can limit the amount of protein synthesized in the body due to the lack of overall amino acids. Think of it as building a car with only three wheels. Hemp, soy, pea and beans are all potential sources of protein, but ensure you’re eating a variety.

Now, the most important thing is that you are hitting your daily protein intake, but if you ever want to optimize it, here are a few ideas of proteins that you can implement!