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Case Study: Gut Health Journey #6

8/20/2022

Blog Post by Coach Julie

NCI Certified Nutrition Coach L1 & Certified Mindset Coach
Specializing in Women's Health and Gut Health

I began Phase 4, the reintroduction phase, on July 7th. With this phase I started 2 new supplements Flora Protect and a supplement called PepZin GI. These two supplements are to repopulate the gut with good bacteria and to protect the gut barrier and gut immunity. I will maintain the S. Boulardii with these two supplements and I have continued the peppermint oil. I am reintroducing foods on a 3 day cycle. The first day, I will consume a half serving of a certain food. If I don’t have symptoms, I will continue to day two where I will consume a half serving twice per day. Assuming there are still no symptoms, I will eat a normal serving on day 3. Day 4 is a rest day, to make sure that I don’t experience any delayed symptoms. Sometimes delayed symptoms can occur if you’re experiencing constipation so we’ve built in a rest day to allow any symptoms to subside before we start a new 3 day cycle with a different food. After the end of the cycle, if there were no symptoms, I have been waiting a week or so and then reincorporating those foods back into my normal diet. So far the foods I have attempted are: watermelon, peas, hummus, gluten, Greek yogurt, ketchup, mushrooms, black beans, and raisins. So far all the foods have been tolerated except hummus. It has been hard for me to determine if the issues were actually with the hummus or issues I was having at the time with constipation causing some discomfort. I am still working through a list of foods that I had eliminated and this will continue until I have tried all the foods that I eliminated so that I am either back to a normal diet or have identified some trigger foods.

After this phase, we will move on to Phase 5 where we will eliminate Nexium and work on increasing my stomach acid levels.

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Counting Calories 101

8/8/2022

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Blog Post by Coach Kayli

NCI Certified Level 1 Nutrition Coach, NASM Certified Personal Trainer, Woman's and Gut Health Specialist

Calculating your calorie needs can be a bit complicated because you have to factor in a number of variables, including your weight, height, age, gender and activity level. But you can get a ballpark estimate using this simple formula:

Figure out a goal weight.
Multiply that number by 12.

For example, at 5-foot-5, let’s say your goal weight is about 140 pounds: 140 pounds x 12 = 1,680 calories each day for weight loss. You certainly don’t have to hit this exact number each and every day, but it’s a good reference range. In fact, I think it’s a good idea to create a range around that number, and for you, a reasonable and effective range would be between 1,400 and 1,800 calories.
And of course, the type of calories you’ll be eating matters, too. Focus on plenty of produce and lean protein (fish and seafood, skinless chicken, lean meat, beans, and lentils), and enjoy moderate amounts of whole grains and healthy fats.
Now if you are seeking to build muscle your simple formula would look like this:

Take your current weight.
Multiply that number by 16.

For example, if you currently weigh 120 pounds: 120 pounds x 16 =1,920 calories each day for muscle gain.
You can do this!

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Case Study: Gut Health Journey #6

Blog Post by Coach Julie

Counting Calories 101

Blog Post by Coach Kayli

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