Wednesday, August 2, 2017

Fiber and the Microbiome!

Hi Motiv8ers,

Coach Ty here! 

Quick reminder about the Motiv8 Blog.  Remember, feel free to offer any feedback you may have–we rely upon it!  Our goal with this blog is to have a place where you can easily access all of the information we give you each week instead of having to search through your emails.  Look at the side bar for the section titled, "Labels".  From there, you can navigate to any of those topics as we add to them.  You can also go back through the archives once we begin racking up the postsNew posts will be available every Wednesday and sometimes Friday to help educate you and keep you Motiv8ed towards conquering your goals.  I hope you enjoy.  Lets get started!

Crew, let's start today with a Nutrition TipThis tip is one of the most important tips we will ever give you.

After reading this post, please contemplate this information carefully because your health, and your family's health, can be greatly improved by understanding this information.

Let's Talk About Fiber and The Microbiome! 

Crew, over the past year you have heard me preaching  about how important it is to get enough fiber in your diet.   Macro nutrients are fats, carbs and protein--your source of calories.  If you were going to count one macro nutrient though, to keep things simple, that would be FIBER, which is a carbohydrateIf you are getting in enough fiber from real whole plant based foods then it's safe to say you are getting enough protein, carbs, and fat in your diet. That is a fact. This can simplify the otherwise overwhelming task of counting your macros.

Many Americans are not even close to meeting their recommended intake of fiber.  Each person needs to intake at least 20-35 grams a day according to the American Dietetic Association. On average, Americans intake only 14-15 grams of fiber a day.  DANG =(  WAY below the recommended intake!

  America is definitely Fiber deficient.  So Are You Getting in Enough Fiber? 

Over the past few weeks I have been preaching this topic so much I am confident you know why you need fiber in your diet, but if you don't attend my SETs then watch this quick video to learn why fiber is so important  

Watch this video to learn more about fiber:

MORE facts on fiber:

So in a nutshell Fiber does three things!
  1. It helps push food through your system and helps you stay regular through out your day.
  2. It also prevents sugar from digesting to quickly allowing your body to convert sugar to glycogen instead of fat. Sugar without fiber will more than likely be stored as fat.  Sugar with fiber will be stored as glycogen in your muscles that your body will use as fuel to move.
  3. Fiber feeds the healthy bacteria that lives in your gut.  What bacteria do you ask? keep reading below.

How does fiber relate to the Microbiome?!

This brings us to our next topic.  When you eat fiber, it isn't only improving your health.  It is also improving the health of the bacteria in your gut–the healthy Bacteria.  The Microbiome.

Do You Know What the Microbiome is?

Your body's microbiome is a colony of various microbes that reside in your gut and elsewhere in and on your body.  It is as unique to you as your fingerprint, and can be rapidly altered based on factors such as diet, lifestyle, and exposure to toxins and antibiotics. You have approximately 1,000 different species of bacteria living in your body, and these bacteria actually outnumber your body's cells 10 to 1.  That's not all. You also harbor viruses (bacteriophages), and they in turn outnumber bacteria 10 to 1.  So not only is your body the home of 100 trillion bacteria, you also house about one quadrillion viruses. All of these organisms perform a multitude of functions, and need to be properly balanced and cared for in order to maintain good health.

So Crew, you need a healthy culture of bacteria in your gut in order to fight off diseases, fight obesity, and keep your brain healthy–to name just a few things.  Guess what That bacteria, in simplest form, feeds off of fiber.  In order to keep a healthy colony of bacteria in your body, it is important that you keep up a healthy diet.  A poor diet can produce the wrong bacteria and kill the good.  What are good sources of fiber to help build a healthy gut?   

Eat more plant foods -- vegetables, beans, legumes, fruit, whole grains, and nuts. These foods are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet. 

Best sources of fiber are: beans (all kinds), peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgar, bran, raspberries, blackberries, and prunes. 

Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with the skin, corn, snap beans, asparagus, cabbage, whole wheat pasta, oats, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

If you are interested in learning more on this topic check out these links and videos:
Here is a Mind Body Green video lecture from Dr. Robynne Chutkan, leading Researching Doctor on the Microbiome, giving the facts about your Gut Bacteria!

If you found her lecture interesting then check out this Podcast where she goes into much more detail and information on the Microbiome! 


It is important that every day at least 70% or 80% of your diet is coming from whole real plant based foods.  Fiber should be the number one nutrient that you count.  Take your health seriously.  If you have a healthy body, your whole life will change.  You will be able to think clearly, do things you never thought possible, and increase the amount of years you have on this planet!

Motiv8ers, I hope this post has helped you gain a better understanding of the role fiber plays in our bodies.

Another post coming soon!

Motiv8ers Stay EPIC and Don't Forget to Be AWESOME!

See you at your SET!

Coach Ty

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