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5 Signs Your Gut is Leaking

December 14, 2016realadmin_adminEducation

You may be thinking ‘how can my gut leak?’ or ‘I’ve never heard of this before’. When the gut leaks this is called leaky gut syndrome or hyper-intestinal permeability. This occurs when the small intestines, which are meant to be a tight junction, open up more regularly than they should. This is due to the inflammation in the area and this results in substances being able to leak into the bloodstream, which over time leads to a range of issues for our body.

A few things such as over consumption of alcohol, sugar, and other causes such as intestinal parasites or bacteria overgrowth can all cause leaky gut syndrome. But the number 1 cause of leaky gut syndrome is gluten. Gluten is a product we consume almost daily as it is found in breads, pastas, sauces and almost all processed foods.

5 Common Signs of Leaky Gut Syndrome

Sign #1: Regularly Become Sick

This is due to the particles being released into the bloodstream. The body can often not keep with the amount being released. This can lead to inflammation throughout the body. This also leads to little jobs being overlooked such as fighting smaller pathogens and reducing inflammation.

Sign #2: High Levels of Fatigue

This also relates to high levels of fatigue. Due to the body being under a large amount of stress because of the high inflammation, fatigue is inevitable. The stress of the food particles leaking, the immune system attempting to tackle the problem and with the possible nutritional defiance’s, it’s the perfect trifecta for high levels of fatigue.

Sign #3: Mood Issues

Leaky gut syndrome has the ability to affect our mood which some of you may be thinking ‘how does the food I eat affect my mood?’ Well, the small intestine becomes inflamed it can cause the release of chemicals into our body that lead to feelings of depression and anxiety.

Sign #4: Nutritional Deficiencies Due to Malabsorption

Due to substances leaky into the bloodstream this means that nutrients are less likely to be absorbed by the body, leading to a nutritional deficiency. This can lead to deficiencies in common vitamins such as vitamin B12 and especially magnesium, which is vitally important for our body.

Sign #5: Digestive Issues such as bloating and gas

Digestive issues such as these often occur due to the disruptions in the digestive tract. The imbalance of bacteria often leads to feelings of bloating and gassiness.

How to go about alleviating the feelings or signs of leaky gut syndrome?

This is as simple as cutting out foods that contain gluten, lowering sugar and alcohol intake and improving your eating as a whole. Eating whole foods rich in nutrients that will nourish our body. Supplementing can also assist such as with a probiotic, to help introduce good bacteria into our gut, and with magnesium. Glutamine is also a fantastic supplement as it is a healing amino acid and therefore will help to repair the small intestines. The small intestine can take time to heal, even up to a few months so patience is key when trying to heal your leaky gut.

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Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
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1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
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It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
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Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

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Castle Hill NSW 2154

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