The Digestion Starter Pack (Part 2) | PD Podcast Ep. 106
Channel: Physique Development
Date: 20/03/2023

Today is part two, discussing digestion. If you missed part one, skip back to episode 105 for the first part in our starter pack for better digestion. We are diving into tier 3 and tier 4, which are food and nutrition, and supplements, and 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
(0:27) Socks or no socks to sleep?
(2:17) Recapping tiers 1 & 2
(2:58) Tier 3 — Food
(4:37) Macro allotment & distribution
(9:58) Fiber allotment & distribution
(14:34) Keeping a food log/journal
(17:07) Food sourcing & FODMAPs
(19:16) **Bonus Tip** Alex's Vegetable Mash
(20:55) Meal timing
(22:39) Tier Four — Supplements
(23:16) Stomach acid testing/medications/chronic digestive issues
(25:00) A final disclaimer before supplements
(26:14) Fiber
(30:58) Probiotics (Saccharomyces Boulardii)
(36:14) L-Glutamine
(41:08) Zinc Carnosine
(47:06) Aloe Vera
(53:01) Marshmallow Root
(56:14) Magnesium
(57:26) A few extra things to consider
(1:03:08) Wrap-up

Additional Resources:
FODMAP Food List - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
Dealing With Low Appetite (PD Pod 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/


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