Trying to seek weight loss goals without sacrificing energy, your health and tanking your metabolism? In this episode, I’m sharing 6 practical tips to stay healthy while losing weight, and why your gut microbiome may play an important role in weight management and body composition!

There’s a lot of conflicting advice online about weight loss. As a Registered Dietitian, I take a weight-neutral approach and focus on strategies that support long-term metabolic health, energy, and healthy body composition (muscle, fat ratios) rather than restriction or focus on numbers.

YOU’LL TAKEAWAY:

✅ How protein and fibre intake can support appetite control, satiety, and healthy weight loss

✅ What the research says about the gut microbiome and its potential connection to weight

✅ How chrononutrition and eating in alignment with your circadian rhythm may impact metabolism

✅ Why focusing on body composition and visceral fat, rather than just the number on the scale, is key for long-term health

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

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📌 https://pubmed.ncbi.nlm.nih.gov/37163454/

📌 https://pubmed.ncbi.nlm.nih.gov/34746200/

📌 https://www.sciencedirect.com/science/article/pii/S0022316623026792

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If your IBS symptoms aren’t improving on a low FODMAP diet, there may be an overlooked trigger: nickel. In this episode, we explore the interesting connection between Nickel Allergy and IBS, including a condition called Systemic Nickel Allergy Syndrome (SNAS) that can mimic classic digestive disorders like IBS!

YOU'LL TAKEAWAY:

✅ How Nickel Allergy and IBS may be connected through Systemic Nickel Allergy Syndrome (SNAS)

✅ Why some people have IBS symptoms not improving on low FODMAP

✅ Common high nickel foods that may trigger digestive symptoms

✅ When to consider nickel allergy testing or a short-term low nickel diet

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👤 TODAY’S GUEST: TAMARA DEUKER FREUMAN, MS, RD, CSDH

Tamara Duker Freuman is a New York City-based registered dietitian with 15 years of experience in clinical gastroenterology practice settings, specializing in the dietary management of digestive symptoms and diseases. Freuman is also a nationally known health writer and the author of two books, "The Bloated Belly Whisperer" (2018) and “REGULAR” (2023).

📌 Tamara’s Website

📌 Tamara’s Instagram

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Colorectal cancer is rising, especially early-onset colon cancer in adults under 50. But the good news is that much of your risk is modifiable.

In this evidence-based episode, we break down what you need to know about colorectal cancer prevention, including the most current research on diet, lifestyle, and the gut microbiome!

YOU’LL TAKEAWAY:

✅ An overview of rising early-onset colon cancer rates and what it means for colorectal cancer prevention

✅ How dietary fibre and colon cancer risk are connected, including the protective role of whole grains and cancer risk reduction

✅ The impact of physical activity and colon cancer outcomes, and how a sedentary lifestyle and cancer mortality are linked

✅ What the evidence says about gut microbiome and butyrate production, plus the role of ultra-processed foods and cancer risk, including red and processed meat consumption

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌Want high touch, comprehensive coaching for IBS & gut health? ⁠⁠⁠Apply For Coaching⁠⁠⁠

📌 https://pmc.ncbi.nlm.nih.gov/articles/PMC9025960/

📌 https://pubmed.ncbi.nlm.nih.gov/26500336/

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/30200062/⁠

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/22074852/⁠

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/40146871/

📌 Episode 40 - Colorectal Cancer Under 50? A Surgeon Breaks Down the Rise & How to Lower Your Risk

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Your gut health isn’t just about what you eat! In this episode, I’m sharing 3 little-known, evidence supported ways to improve your gut microbiome that go beyond diet — and can support better digestion, mood, energy, immune resilience, and even performance!

YOU’LL TAKEAWAY:

✅ What the gut microbiome is and why microbial diversity is critical for digestion, immunity, metabolism, and mental health

✅ How over-sanitizing may reduce microbial resilience and how to apply a targeted hygiene approach

✅ Why exposure to natural environments and pets may positively influence gut microbial diversity

✅ How short bursts of high-intensity exercise can enhance gut health & result in positive microbiome changes

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📌 Want to crush your workouts without the gut distress? Grab my Pre & Post Workout For a Happy Gut Mini Course and Resource Bundle

📌Join FREE Masterclass: 6 Step Blueprint to Conquering IBS & Gut Pain

📌https://doi.org/10.3389/fcimb.2020.00073

📌https://pubmed.ncbi.nlm.nih.gov/23607879/

📌https://pubmed.ncbi.nlm.nih.gov/30883471/

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Have you tried following your doc’s recommendations and just upped the fiber and water… OR simply taken a prescription laxative like Restoralax or Miralax and a fiber supplement per the Rx, and gone on your way? But you’re still struggling with chronic constipation and irregularity…

Today we’re chatting about the common — and often complex — reasons for constipation to consider, and what you can do to support those healthy daily poops.

YOU’LL TAKEAWAY:

✅ 3 types of primary constipation (slow transit, normal transit and pelvic floor dysfunction)

✅ How diet, mental health, hormones, toiletting habits, medications can cause constipation

✅ Simple at home tools to uncover the underlying drivers for your constipation

✅ Understand IBS-constipation vs. functional constipation (not the same!)

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📌 Want high touch support for IBS & Gut Relief? Apply for the Gut Harmony Method Program!

📌 Pelvic Floor Dysfunction and IBS: Expert Insights, Red Flags, and Self-Check Tools

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Aloe vera juice. Beet juice “cleanses.” Fart walks. Fibremaxxing. But… which of these current social media trends actually holds up under scientific scrutiny? 🤔

YOU’LL TAKEAWAY:

✅ Which trends are mostly hype vs. evidence-based

✅ What might help IBS, and what could make symptoms worse

✅ How to approach fibre strategically if you have gut issues

✅ Why “science-based” on social media doesn’t always mean… science-based

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📌 Want to learn my step by step Blueprint to IBS & Gut Pain Relief? → Join FREE MASTERCLASS here.

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Heard that diet diversity is important for IBS and gut health but the thought of adding new foods make you anxious about how your gut will react?

YOU’LL TAKEAWAY:

✨Why extreme restriction won’t make your symptoms better in the long term

✨How your nervous system and gut-brain interaction impact symptoms

✨Using positive self talk and transformational vocabulary to improve symptoms

✨Using microdosing to retrain your gut microbes to tolerate more foods

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Want to learn my step by step Blueprint to IBS & Gut Pain Relief? → Join FREE MASTERCLASS here.

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Tony Robbin’s Awaken the Giant Within

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You’ve been eating more fibre, started a low FODMAP diet, added some gut-directed lifestyle changes to your routine.. So how long will it take for you to “fix” your microbiome? Find out in today’s episode!

YOU’LL TAKEAWAY:

✨ How long it takes for the microbiome to recover after a big disruption like antibiotics or food poisoning

✨Subjective measure the microbiome is improving

✨Why symptoms can improve before big microbiome shifts can occur

✨ Short term vs. long term impacts of diet, supplement protocols on gut microbiota composition

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ENJOYING THE PODCAST?

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