Blog Post by Coach JulieNCI Certified Nutrition Coach L1 and Certified Mindset Coach Rheumatoid arthritis (RA) is a chronic autoimmune condition characterized by inflammation of the joints, leading to pain, stiffness, and swelling. While the exact cause of RA remains unclear, emerging research suggests a significant connection between gut health and the development or progression of this debilitating condition. In this article, we'll explore the intricate relationship between gut health and rheumatoid arthritis and discuss actionable steps to support gut health for potential RA management.
Understanding Gut Health: The gut microbiome, comprising trillions of bacteria, fungi, and other microorganisms, plays a crucial role in maintaining overall health. This diverse ecosystem not only aids in digestion and nutrient absorption but also influences immune function, metabolism, and even mental health. Gut Dysbiosis and Inflammation: Dysbiosis, an imbalance in the gut microbiota composition, has been implicated in various inflammatory conditions, including rheumatoid arthritis. Research suggests that dysbiosis may contribute to RA by promoting systemic inflammation and triggering autoimmune responses. Evidence of Gut-Joint Axis: Recent studies have uncovered a fascinating link between the gut and joint health, known as the gut-joint axis. This bidirectional communication pathway involves immune cells, microbial metabolites, and inflammatory mediators that can influence both gut and joint inflammation. Key Factors Influencing Gut Health and RA:
Clinical Studies and Insights: A growing body of research supports the gut-joint connection in rheumatoid arthritis. For instance, a study published in Nature Communications found that gut dysbiosis preceded the onset of arthritis symptoms in mice, highlighting the potential role of the gut microbiota in RA development. Another clinical trial demonstrated that probiotic supplementation improved RA disease activity scores and reduced inflammatory markers in patients with active disease. Conclusion: In conclusion, the relationship between gut health and rheumatoid arthritis underscores the importance of holistic approaches to disease management. By addressing gut dysbiosis through dietary modifications, probiotics, stress management, and avoiding gut irritants, individuals with RA can potentially mitigate symptoms and improve overall well-being. As research in this field continues to evolve, integrating gut-focused interventions into RA treatment plans holds promise for optimizing therapeutic outcomes and enhancing quality of life. References:
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 By: Coach Kayli
In this blog I'm gonna breakdown the basics of losing fat and gaining muscle at the same time, aka "body recomposition." Today, I'll teach you what it is, how it's possible, and who it works best for. I wanna keep this jam packed with high value and minimal fluff, so let's jump right into it. ↓ To cut or to bulk... why not both? Fitness experts call body recomp the "holy grail" of getting in-shape because it's the goal everyone is chasing. Even after reading this, you're probably thinking, "this is what I thought I've always been doing?" And you likely have, to an extent, but not nearly as optimized as you could. Which, unfortunately, is probably causing you to "spin your wheels" with progress. This may sound harsh, but if you look roughly the same or worse as you did ~3-6 months ago, you're spinning your wheels. It's OK, though! Everyone goes through this period and has to learn the hard way. You need to be more intentional with your goals, and that's what I'm here for. If you're more serious/experienced, you are likely either cutting (prioritizing fat loss) or bulking (prioritizing muscle gain), and alternating cycles between each. E.g., cutting for summer, then bulking during winter. This strategy works, but is outdated for "normal folks" and more suitable for more advanced trainees, like elite level bodybuilders or athletes. They workout almost daily, and have entire years mapped out with their diet and exercise, periodized down to the week. For them, this is necessary, and they wouldn't respond well to trying to do both at the same time. If this is you, hey, keep at it! If not, you're likely in one of two camps:
Both are leaving SO much progress on the table, working harder than necessary for worse results. Again, don't get down ⏤ I've been there and most other people are in the same boat without realizing. The good news is that you're now aware of it. The better news is that you can disrupt old patterns and unlock tons of unrealized gains. Here's why that's possible if you do it correctly... Your 2 body composition "bank accounts": muscle tissue and fat tissue Many people incorrectly assume that "fat can be turned into muscle" or vice versa. That's not how it works. Muscle tissue and fat tissue are two separate systems. So imagine each as a separate bank account. (H/t Jeff Nippard for this.) We can withdraw money from the fat bank account by using a "smart" calorie deficit, i.e., not too big or too small of a deficit. While simultaneously depositing money into the muscle building account through intelligent strength training and eating enough protein at the right times. You can guarantee this outcome more by optimizing things like nutrient timing around workouts, stress management, supplements, and sleep. To be clear, this is more difficult. It requires a precise approach built for you and your body, plus weekly consistency and ongoing adjustments. But it is possible, and the payoff is huge. (See what I did there?) Oh, and if you want to review the science to back this up and double check me, see HERE, HERE, and HERE. Is the body recomposition approach right for you? There are about four different types of people who will benefit the most from this approach.
And if you overlap between two or more of those, that means you're an excellent candidate for this. Two additional types of people who I've successfully coached using these methods are people who would identify as "skinny fat" or people who have hit a plateau and can't seem to bust past it no matter what they try. If any of these feel like you, body recomp is definitely worth trying out. Ok, I'm going to cut it here. Now you know what body recomposition is, how it's possible, and who it's for. Join us Here in our private FB community to catch the key components of a successful recomp. You won't want to miss it. Talk to you then. -Kayli P.S. Any questions? Just comment below. |
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