Dr. Will Bulsiewicz

For that person, I like to use an expression, low and slow. So what that means is conceptually similar. I want people to think about the gut like it's a muscle. Apply the same logic that you would use in the gym.

to your gut so let's pretend this is day one this is conceptually the same as you going to the gym on january 1st and if i were to give you guidance on that day before you go to the gym i would say drew please don't hurt yourself please don't go crazy please don't lift weights that like are way more than you're ready to lift start low allow your body to adjust and adapt to it and you will get stronger and when you go back in two days you'll be a little bit stronger you can do just a little bit more and if you keep that pattern going that's how you build muscle mass

to your gut so let's pretend this is day one this is conceptually the same as you going to the gym on january 1st and if i were to give you guidance on that day before you go to the gym i would say drew please don't hurt yourself please don't go crazy please don't lift weights that like are way more than you're ready to lift start low allow your body to adjust and adapt to it and you will get stronger and when you go back in two days you'll be a little bit stronger you can do just a little bit more and if you keep that pattern going that's how you build muscle mass

to your gut so let's pretend this is day one this is conceptually the same as you going to the gym on january 1st and if i were to give you guidance on that day before you go to the gym i would say drew please don't hurt yourself please don't go crazy please don't lift weights that like are way more than you're ready to lift start low allow your body to adjust and adapt to it and you will get stronger and when you go back in two days you'll be a little bit stronger you can do just a little bit more and if you keep that pattern going that's how you build muscle mass

That's how you grow stronger. That's how you add functionality to your body that you don't currently have, but you could have if you were to follow this pattern of growth, right? The gut is the exact same way. So with the smoothie concept, let's start low. Let's go slow. So how do we start low? Okay, part of this is like, please don't drink 40 ounces of smoothie on the first day, right?

That's how you grow stronger. That's how you add functionality to your body that you don't currently have, but you could have if you were to follow this pattern of growth, right? The gut is the exact same way. So with the smoothie concept, let's start low. Let's go slow. So how do we start low? Okay, part of this is like, please don't drink 40 ounces of smoothie on the first day, right?

That's how you grow stronger. That's how you add functionality to your body that you don't currently have, but you could have if you were to follow this pattern of growth, right? The gut is the exact same way. So with the smoothie concept, let's start low. Let's go slow. So how do we start low? Okay, part of this is like, please don't drink 40 ounces of smoothie on the first day, right?

Like it's a volume thing. So don't make a massive smoothie and then feel obligated to finish the whole thing. Like if anything, make it smaller and share it. All right, number two, what do we throw into the smoothie? I would recommend that you start off with a low FODMAP smoothie. because it's going to be more gentle on the gut.

Like it's a volume thing. So don't make a massive smoothie and then feel obligated to finish the whole thing. Like if anything, make it smaller and share it. All right, number two, what do we throw into the smoothie? I would recommend that you start off with a low FODMAP smoothie. because it's going to be more gentle on the gut.

Like it's a volume thing. So don't make a massive smoothie and then feel obligated to finish the whole thing. Like if anything, make it smaller and share it. All right, number two, what do we throw into the smoothie? I would recommend that you start off with a low FODMAP smoothie. because it's going to be more gentle on the gut.

So what is this concept of FODMAPs for your listeners who perhaps haven't really heard much, or maybe they've heard it, but they're like, what is that? FODMAP stands for, and this is super nerdy, forgive me, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. What this is referring to is the fermentable carbohydrates in our diet. So that includes lactose and dairy products.

So what is this concept of FODMAPs for your listeners who perhaps haven't really heard much, or maybe they've heard it, but they're like, what is that? FODMAP stands for, and this is super nerdy, forgive me, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. What this is referring to is the fermentable carbohydrates in our diet. So that includes lactose and dairy products.

So what is this concept of FODMAPs for your listeners who perhaps haven't really heard much, or maybe they've heard it, but they're like, what is that? FODMAP stands for, and this is super nerdy, forgive me, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. What this is referring to is the fermentable carbohydrates in our diet. So that includes lactose and dairy products.

That includes things in beans, things in whole grains, fructose and fruit, and sweeteners like sugar alcohols, which also include artificial sweeteners. Okay. All of these things, when we say fermentable, fermentation produces gas. So for people who have a sort of weak gut... where they may struggle to process and digest their food.

That includes things in beans, things in whole grains, fructose and fruit, and sweeteners like sugar alcohols, which also include artificial sweeteners. Okay. All of these things, when we say fermentable, fermentation produces gas. So for people who have a sort of weak gut... where they may struggle to process and digest their food.

That includes things in beans, things in whole grains, fructose and fruit, and sweeteners like sugar alcohols, which also include artificial sweeteners. Okay. All of these things, when we say fermentable, fermentation produces gas. So for people who have a sort of weak gut... where they may struggle to process and digest their food.

Going low FODMAP can be a more gentle approach that's easier and produces less gas. You'll feel better. So start with a low FODMAP smoothie.

Going low FODMAP can be a more gentle approach that's easier and produces less gas. You'll feel better. So start with a low FODMAP smoothie.

Going low FODMAP can be a more gentle approach that's easier and produces less gas. You'll feel better. So start with a low FODMAP smoothie.

Beans, legumes, almost all of them. Lentils are, especially canned lentils, are the exception potentially. Whole grains, the ones that are gluten containing, which is an interesting thing. Again, we may circle back to this. So wheat, barley, and rye are high FODMAP foods. Garlic and onions, high FODMAP. And then like there's like some other ones that are out there.