D6 Gut
"The state you are in while eating matters more than you know"
False Belief: "I always feel bloated--it's normal."
In this lesson, you learn:
- The number one thing that destroys gut health (even more than unhealthy food).
- Just how important gut health is to weight loss and energy levels
- A surprising experiment that reveals why so many Americans are overweight and unhealthy and how you can avoid it
Why do this? If you don't alter the state that you're in while eating, you will struggle to lose weight and get healthy.
INSTRUCTION:
- Watch video to learn how the state you are in while eating is just as important as eating "healthy"
- Get good at calming yourself at will. Get into a calm state before meals. Try the "Silent Release" or "Half Turtle", or brisk walk, or 20 pushups.
- Try eating while looking out your window with some music on. Enjoy the flavor of the foods. Enjoy the music. Enjoy the company. Turn off the tv, phone or laptop. Try eating this way for the duration of the challenge.
- Check-In below by adding a comment so I know you completed today's activity. The more you check in, the more results you'll get (according to studies).
Here are some scientific references that support the impact of emotional states and multitasking on digestive health:
Santos, J., & Mayer, E. A. (2003). "Gut-brain interactions in health and disease: Implications for irritable bowel syndrome." Gastroenterology, 144(3), 557-566.
- This study discusses how emotional stress and negative emotional states, such as anger, can disrupt gut function through the gut-brain axis, particularly in conditions like IBS.
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). "Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options." Journal of Physiology and Pharmacology, 62(6), 591-599.
- This paper examines the impact of stress on digestion, highlighting how the fight-or-flight response reduces digestive enzyme production and leads to digestive disorders.
Park, M., & Kim, K. H. (2019). "The effects of multitasking and task switching during eating on calorie consumption." Appetite, 143, 104407.
- This study found that multitasking while eating can lead to increased calorie intake due to a lack of focus and mindless eating, which also affects satiety and digestion.
Bellisle, F., & Dalix, A. M. (2001). "Cognitive restraint can be offset by distraction, leading to increased meal intake in women." The American Journal of Clinical Nutrition, 74(2), 197-200.
- This research supports the idea that distraction (e.g., watching TV) leads to overeating and disrupts natural digestive processes, leading to slower digestion and potential digestive discomfort.
Farhadi, A., Banton, D., Keefer, L., & Chang, L. (2003). "The role of emotional stress in functional gastrointestinal disorders: Evidence from animal and human studies." American Journal of Gastroenterology, 98(4), 871-885.
- This review highlights how stress, including emotional states like anger and anxiety, impacts gut motility and secretion, often exacerbating gastrointestinal conditions such as GERD and IBS.
These references provide strong evidence for the detrimental effects of stress, anger, and distraction on digestion and overall gut health.
Get into a comfortable position lying down or seated. Then play video...
Having painful joints/muscles, headaches, digestive problems, fatigue, sadness, depression, lack of motivation, or any other "issues," doesn't mean you are broken. It's just a situation you are going through.
If ever in a heightened state of anxiety, do this maneuver as a way to calm and reset your nervous system. (I like to talk with God or pray during this time)
Check In for today's session below by telling me what you liked MOST about this session and answer the question,...
"what did you get out of the experiment ko mentioned in the video? What state are you in normally when you eat? What will you apply from this lesson?"
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