 Next question is from it's lean. What are your best tips for gut health? Rule number one maintain good motility. Okay, what that means is you want to have at least one Full bowel movement a day if not, you know two bowel movements a day now I know a lot of people listening don't have a bowel movement every day and in fact even Western medicine Doctors will tell you it's perfectly normal to you know only poop every other day or once every three days But yeah, yes, they will and the reason why they say that's because so many people are like that that they're like Oh, it's perfectly normal. Now. Here's why it's important when you're not getting rid of waste On a regular basis that can cause a situation where bacteria starts to Back up and build in your small intestines and you'll get something called SIBO Which is small intestinal bacterial Overgrowth now, we didn't know much about this not that long ago But today we find that a majority of irritable bowel syndrome issues is due to SIBO so when they test people said irritable bowel syndrome used to be this catch-all phrase where doctors didn't know what the hell is going on So like oh you got stomach problems. We did we know we did an endoscopy We did a colonoscopy. Everything looks healthy. Can't figure out what's going on irritable bowel syndrome Just means you ever it really there's no cure. It's just here's your problem. You have a sensitive gut But now when they go in and they test People with IBS or I be you know IBD or whatever what they find now is that a majority of them have this bacterial Overgrowth in their small intestines and what helps prevent that from happening is good motility So I would say number one Eat in a way that promotes that and if you find foods that reduce that Then maybe stay away from those and by the way if you're prone to diarrhea that doesn't necessarily mean you have good motility This is something else. I learned Oftentimes diarrhea is also a sign of Constipation because the body's getting rid of fluid, but the real waste is kind of sticking and staying stuck there now How do you get good motility? Individually there's gonna be foods that might bother you stay away from those you'll probably know what they are Diversity eat lots of well-cooked vegetables. This is important if you want To improve your motility vegetables can help But cook them well that makes it work even more if you just eat a bunch of raw vegetables or not that much cooked vegetables You might actually find More gas and you know distension and bloat But if you boil them or cook them really well They actually breaks them down enough to where you can eat a large amount and you have better motility I think one of the keys to gut health is is to first figure out What is potentially invading right so that normally if someone has you know irritable bowel syndrome or gut issues or SIBO? It's like there is something there's something that is Affecting that that you're consistently eating and more often than not it's the things that you gravitate towards the most In fact Doug is the intuitive guide still are we still half off on that? Yes, okay? So the intuitive guide this is I mean I recommend everybody does this even if you don't have gut issues, but to eliminate Most of the things that are most commonly You know problems for most people that have gut issues We show you how to kind of eliminate that and then how to also Slowly introduce and then what signs that you're looking for what am I trying to pay and you know I think the first step to having a healthy gut is becoming aware of how your body can express it and understanding that We're all very individualized right so you know I I may have we like let's say Justin and I both Let's just say avocados irritate both of our guts But his he may express it through headaches and I might have my psoriasis flare up, right? So you can't just pair a food or pair an issue with you know Somebody else's symptom that they see you've got to know what all the different things that you could be looking for and then Paying attention to when you introduce these foods into your diet. Are they affecting you in any of these ways, right? I wanted to ask you so so based off of all this like you mentioned about Sebo does that mean I may be full of shit. Yeah, I know you are okay No, Sebo comes back to so if you're somebody that's had it before and then you get better And then your symptoms come back you may have to treat the Sebo before by the way there are anti-microbial herbs That are over the counter that studies show are just as effective as antibiotic medications for treating Sebo So you don't have to take antibiotics if you think you have Sebo issues, but yeah good motility Stay away from foods that you know irritate your gut Drink be stay hydrated. That's actually believe it or not the number one reason why people have motility issues They don't drink enough water. Sometimes it's increasing your water intake We'll have you you know pooping or whatever more often Artificial sweeteners often in my experience cause problems for people if they start to consume lots of sucralose Or aspartame so you might want to you know, stay away from those things as well And then the common offenders that Adam was referring to are gluten dairy soy flour nuts and egg whites those are the and legumes I mean, I know it sounds like a lot, but those are the common offenders with gluten dairy and And nuts and soy being the most out of that category So you can even just cut them out when I say cut them out They have to be completely out completely out of your diet not even have a little bit do that for 30 days and then Introduce one by itself for a week See how you feel if you feel good introduce the next one for it's a tedious process But up until now there's nothing that is come close to being able to identify food and tolerances Quite as effectively