Inside Matters

Understanding IBS: More Than Just a Nuisance - Prof. Yan Yiannakou

In this episode of Inside Matters, Dr James McIlroy is joined by Professor Yan Yiannakou to discuss the developments in IBS treatment.
Irritable bowel syndrome (IBS) is often brushed off as little more than an inconvenience. But in a recent conversation between Dr James McIlroy and Professor Yan Yiannakou, a consultant gastroenterologist with decades of experience, it’s clear that IBS is far more serious than many realise. Their discussion sheds light on the true impact of IBS and the exciting developments in its treatment.
IBS: A Closer Look
Affecting around 10–15% of the population, IBS can be life-altering for some. Beyond the discomfort, it can seriously disrupt work, relationships, self-confidence, and mental health. Historically, because there was little visible evidence of physical disease, IBS was wrongly considered a psychological condition. Thankfully, this outdated view is changing. New research highlights real physiological changes in the gut, such as immune activation and heightened sensitivity, helping to validate patients’ experiences.
Recognising the Symptoms
Professor Yiannakou explains that IBS typically involves abdominal pain, changes in bowel habits, bloating, and excess wind. Previously labelled a “syndrome” because its causes weren’t well understood, IBS is now recognised as a real disease linked to changes in the gut microbiome and immune system. Symptoms can vary from mild discomfort to severe, debilitating pain that significantly affects daily life.
Breaking Down Misconceptions
A key part of the conversation tackles the myth that IBS is “all in the mind.” While stress can worsen symptoms, it is not the root cause. Dismissing IBS as purely psychological can deepen patients’ distress and delay proper care. Professor Yiannakou stresses the importance of treating IBS as the genuine, physical condition it is.
What Causes IBS?
Although the exact causes are still being explored, IBS often develops after a major gut infection, which can disrupt the gut’s immune system. Treatments are now moving beyond simply managing symptoms like constipation or diarrhoea, with more focus on addressing underlying causes, particularly gut microbiome imbalances.
Hope for the Future
Research into the microbiome’s role in IBS is opening up new treatment options. Early trials of microbiome-based therapies show promising results, but more work is needed to bring these breakthroughs into everyday clinical practice.
Final Thoughts
Professor Yiannakou’s insights highlight the urgent need for better recognition and treatment of IBS. Dispelling outdated myths and focusing on the true physiological causes of the condition offers real hope for those living with IBS. As research continues, the future looks brighter for more effective, lasting treatments.
The conversation touches on everything from genetic influences on obesity and the challenges of sustained weight loss, to the exciting potential of GLP-1 drugs and next-generation probiotics. There’s also a fascinating look at how the microbiome might act as both a diagnostic and therapeutic tool in future medicine.
Finally, Max shares highlights from his book The Power of Hormones, which brings together history, science, and practical advice for anyone curious about how hormones and the microbiome shape our lives.
This episode offers an insightful look at where cutting-edge science meets real-world potential—and why the microbiome could be the key to a healthier future.
Timestamps:
00:00 Introduction to Professor Yan Yau and IBS01:02 Understanding the Impact of IBS02:19 Symptoms and Diagnosis of IBS04:41 Physiological Causes of IBS06:29 Severity and Psychological Impact of IBS09:31 Potential Causes and Triggers of IBS14:22 Current Treatments and Challenges16:30 Future of IBS Treatments and Research40:39 Clinical Trials and Patient Involvement42:32 Conclusion and Final Thoughts

Overcoming Obstacles: Cory Greenberg's Journey from IBD Diagnosis to Cycling Inspiration

In this episode of Inside Matters, Dr. James McIlroy sits down with Cory Greenberg, a professional cyclist and founder of Ride4IBD.
Cory shares his inspiring journey from his initial diagnosis of inflammatory bowel disease (IBD) while training as a professional cyclist, to overcoming the challenges posed by the disease. The conversation covers his approach to gut health in the context of athletic performance, insights into training and lifestyle adjustments, and his efforts to raise awareness through Ride for IBD. Listeners will gain valuable insights into how Cory manages his condition, optimises his performance, and aims to inspire others facing similar challenges.
Through his story, Cory emphasises the importance of creating a sustainable lifestyle and offers practical advice for those living with IBD or looking to improve their gut health.
00:00 Introduction to Cory Greenberg and Ride for IBD01:09 Cory's Early Passion for Cycling03:39 Development Programs and Training11:15 Diagnosis and Struggles with IBD15:46 Managing IBD and Returning to Cycling20:04 Diet and Nutrition for Gut Health37:00 Practical Tips for Gut Health41:16 Debunking Social Media Health Myths41:44 Personal Struggles with IBD43:16 Understanding Inflammatory Bowel Disease44:54 Cycling as a Platform for IBD Awareness45:39 The Genesis of Ride for IBD47:13 Building a Global IBD Awareness Movement50:10 Innovative Approaches to IBD Management55:20 The Future of IBD Advocacy and Support59:42 Practical Health and Fitness Tips01:13:32 Connecting with Ride for IBD

EnteroBiotix Announces Positive Phase 2 Data in IBS

In this episode of Inside Matters, Dr James McIlroy explores the remarkable evolution of Faecal Microbiota Transplantation (FMT), from its unlikely beginnings to its promising future—and shares exciting new data from his company, EnteroBiotix.
We begin with the pioneering efforts of Mr Ben Eisman in 1958, whose early use of FMT saved lives in cases of severe diarrhoea. From there, Dr McIlroy takes us through decades of progress, culminating in today's pharmaceutical-grade approaches that are changing the face of gut health treatment.
The conversation spotlights the dramatic effectiveness of FMT in tackling recurrent Clostridioides difficile (C. diff) infections and dives into the expanding potential of microbiome therapies for a range of conditions.
James also shares exclusive insights from EnteroBiotix’s recent phase 2 trial, which delivered encouraging results for a next-generation, FMT-based therapy targeting Irritable Bowel Syndrome (IBS). Designed to be scalable, consistent, and patient-friendly, this new approach marks a significant step forward in microbiome medicine.
This episode is a deep dive into one of the most fascinating areas of modern healthcare—and a look at where we're headed next.
Timestamps:
00:00 – The pioneering work of Mr Ben Eisman01:55 – Understanding C. difficile and FMT03:03 – Modern breakthroughs in FMT05:06 – Challenges and innovations07:25 – EnteroBiotix’s next-generation solution11:12 – Clinical trials and promising data14:04 – What the future holds for FMT17:05 – Final thoughts

Gut Health, Hormones, Fat Loss, and GLP-1's with Professor Max Nieuwdorp

In a fascinating conversation with Professor Max Nieuwdorp of the Amsterdam Medical Centre, Dr James McIlroy explores groundbreaking ideas and research surrounding the microbiome, hormones, and their profound impact on metabolic diseases. This insightful dialogue uncovers the remarkable potential of faecal microbiota transplant (FMT) and emerging pharmaceutical strategies in tackling obesity, diabetes, and even cancer.
Timestamps:
00:00 Introduction to Professor Max and the Podcast
02:04 Max's Journey into Microbiome Research
05:06 The Power of Fecal Microbiota Transplantation (FMT)
08:11 Microbiome's Role in Obesity and Metabolic Health
10:42 Challenges and Future Directions in Microbiome Research
14:47 Defining Obesity and Its Genetic Factors
18:39 FMT and Its Impact on Various Diseases
23:48 Optimal Diet for a Healthy Microbiome
31:07 The Power of Combining Probiotics
31:36 The GLP-1 Story: A Deep Dive
32:30 Mechanisms and Effects of GLP-1 Drugs
37:26 The Role of Microbiome in Weight Management
39:18 Selecting the Best Donor for FMT
42:27 Impact of Diet on Microbiome and Health
50:17 Future of Microbiome Research and Therapies
56:13 The Power of Hormones: Book Insights
 
The Journey into Microbiome Research
Professor Nieuwdorp's interest in the microbiome began serendipitously during his postdoctoral studies at UCSD. There, he encountered revolutionary ideas, particularly through the work of Jeffrey Gordon, which highlighted the significance of the microbiome long before it became widely acknowledged. An unforgettable early success with FMT on a patient with Clostridium difficile infection set the foundation for his enduring commitment to this field. Over the years, Nieuwdorp has been involved in pivotal studies, evolving his understanding of how microbiome therapies could be used in metabolic diseases and beyond.
Understanding FMT and Its Role
FMT has shown remarkable efficacy, especially in treating infections like Clostridium difficile. The discussion highlights an astounding 90% cure rate demonstrated in early trials, a feat Nieuwdorp describes as "seminal". Nonetheless, expanding this success to metabolic conditions such as obesity and autoimmune diseases remains a promising, yet ongoing, challenge.
The Nexus Between Microbiome and Obesity
While the connection between the microbiome and obesity remains a complex issue, Nieuwdorp emphasises how the microbiome's role in weight control is likely more significant over the long term—akin to directing an oil tanker—than as a quick fix. The conversation delves into why the body finds it easier to gain weight than to lose it, considering genetic predispositions and evolutionary pressures. This adaptability of the microbiome, combined with dietary habits, may significantly influence how our bodies metabolise and store energy.
Revolutionary Treatments on the Horizon
Emerging pharmacological treatments such as GLP-1 agonists are causing waves in medicine. These drugs, alongside the potential of next-generation probiotics, promise to reshape how obesity and associated conditions are treated. Intriguingly, research continues to suggest the microbiome might itself produce GLP-1, hinting at a future where therapies target these microbial mechanisms directly.
The Path Forward: Microbiome as a Predictive Tool
Professor Nieuwdorp envisions a future where microbiome profiling becomes a standard diagnostic and preventative tool. It has the potential to predict disease susceptibility, allowing for earlier and more personalised interventions. In parallel, the continued development of FMT and its derivatives may revolutionise treatments for a range of conditions, from cancer to metabolic disorders.
The Educational Perspective: "The Power of Hormones"
In addition to his pioneering research, Nieuwdorp shares insights in his book, The Power of Hormones, presenting a layperson’s guide to understanding hormones across a lifespan. This book interweaves historical narratives with scientific discussion to elucidate how hormones and the microbiome intersect in influencing daily life.
This extensive dialogue with Professor Nieuwdorp is a testament to the potential of microbiome science and the exciting horizon that awaits both researchers and patients. As innovations continue, integrating microbiome knowledge with traditional medical interventions could profoundly change how we understand and treat human health.

Exploring the Microbial Ecosystem: A Path to Health - Dr Joël Doré

Exploring the Human Microbiome with Dr. Joël Doré: The Future of Gut Health Science
In this episode of Inside Matters, Dr James McIlroy engages in an enlightening conversation with Dr. Joël Doré, Research Director at the French National Research Institute for Agriculture, Food and Environment (NRAE). With over 40 years of experience in microbiome research, Dr. Doré shares his extensive knowledge on probiotics, gut health protocols, at-home microbiome testing, and the gut-brain axis. The discussion delves into the intricacies of the human microbiome symbiosis, the evolutionary development of gut microbiota, and its impact on health conditions such as obesity and chronic diseases. Dr. Doré also sheds light on innovative treatments like faecal microbiota transfer and the significance of microbial diversity for a healthy gut. Tune in to discover how the future of medicine and nutrition hinges on understanding and leveraging the microbial human.
Takeaways
The human body consists of roughly 50 trillion bacteria and 50 trillion human cells.
Gut microbiota aids in digestion and protects against harmful bacteria.
Microbiota educates the immune system, keeping it ready to react.
The microbiome develops from birth, influenced by diet and birth method.
C-section births can delay microbiota diversification and increase the risk of chronic conditions.
Diversity in the microbiome is crucial for health and chronic disease prevention.
At-home microbiome testing lacks standardization and medical utility.
Low microbiome richness is linked to higher chronic disease risks.
Microbiome diversity can predict responses to obesity treatments.
Acrimantium may play a role in health, but microbial ecosystem diversity is crucial.
Fecal microbiota transfer can significantly aid cancer treatment.
Probiotics may not establish long-term but can still be effective during gut transit.
The 100,000 Microbiome Project aims to explore gut health across all ages.
Gut permeability issues can lead to neuroinflammation and mental health challenges.
Future medicine will focus on the microbial aspects of human health.
Chronic conditions are increasingly linked to microbiome health.
Dietary choices profoundly impact gut microbiota diversity.
Research is ongoing to better understand the gut-brain connection.
Preventive nutrition should consider microbial health as a key factor.
Timestamps
00:00 Introduction to Dr. Joël Doré and Microbiome Research00:32 Exploring Probiotics and Gut Health Protocols00:49 At-Home Microbiome Testing: Strengths and Limitations01:38 Understanding the Human Microbiome Symbiosis02:48 The Role of Gut Microbiota in Health and Disease08:18 Microbiome Development from Birth11:08 Impact of Birth Methods and Early Life on Microbiome12:00 Antibiotics and Microbiome Diversity17:48 Challenges in Defining a Healthy Microbiome24:38 At-Home Microbiome Testing: Current State and Future Directions32:51 Microbiome and Obesity: Insights from Research34:21 Microbiome and Immunotherapy: Potential and Challenges39:02 Prognostic Model and Microbiota Transfer40:21 Mad Pharma: Pioneering Fecal Microbiota Transfer41:50 Autologous and Allogenic Microbiota Transfer43:53 Challenges and Innovations in Microbiota Transfer51:25 Probiotics: Do They Work?01:01:50 The Best Diet for the Microbiome01:03:00 The 100,000 Microbiome Project01:08:13 The Gut-Brain Connection01:12:58 Vision for the Future of Microbiome Research01:14:35 Conclusion and Final Thoughts

Why I’m Excited About EnteroBiotix

In this episode, James discusses the progress and future of EnteroBiotix, a company focused on gut health and microbiome therapeutics. He reflects on the transformative year of 2024, highlighting significant milestones in clinical trials, particularly in liver disease and irritable bowel syndrome (IBS). James emphasises the importance of clinical data in drug development and the company's commitment to improving patient care through innovative therapies. He also shares insights on the connection between gut health and overall well-being, and the company's plans for future growth and regulatory engagement.
 
Takeaways:
EnteroBiotix aims to improve gut health and microbiome therapeutics.
2024 was a transformative year with significant milestones.
Clinical trials are crucial for proving drug efficacy.
The connection between gut health and liver disease is significant.
Irritable Bowel Syndrome (IBS) is often misunderstood as a syndrome.
EnteroBiotix is focused on full-spectrum microbiome therapy.
Data from clinical trials is essential for stakeholder engagement.
The company is committed to patient care and innovative solutions.
Regulatory engagement is key for future drug development.
The team at Interbiotics is dedicated and capable, of achieving remarkable results.
Timestamps:
00:00 Welcome and Introduction
00:19 Overview of EnteroBiotix
01:13 Reflecting on 2024 Achievements
02:00 Clinical Trials and Milestones
04:16 Liver Cirrhosis Trial Insights
08:07 IBS Clinical Trial Success
11:52 Future Prospects and Goals
14:45 Conclusion and Gut Health Tips

Dark Matter and Gut Health: A Deep Dive with Dr. James Kinross

In a conversation with Dr. James Kinross, a senior lecturer and consultant surgeon at Imperial College London, various aspects of the human microbiome are explored. He is also the author of "Dark Matter: The New Science of the Microbiome".
Dr. Kinross discusses what constitutes a healthy microbiome and the challenges in analyzing it. The conversation also covers new research linking microbiomes to the effectiveness of cancer drugs, the concept of an 'internal climate crisis' within our guts, and the importance of the early life microbiome. Furthermore, Dr. Kinross shares practical advice on diet, probiotics, and the impact of social interactions on gut health.
The dialogue concludes with insights into microbiome testing and its crucial role in both clinical settings and personal health management.
Key Takeaways:
Microbiome Complexity: The microbiome is like a newly discovered organ, vital for health but complex to define and influence. Understanding it is crucial for advancing medical science.
Diet and Diversity: A diverse diet rich in plant fibres supports a flourishing microbiome, which can protect against chronic diseases.
Targeted Therapies: Probiotics and microbial therapies hold promise but require more precise application and understanding to be truly effective.
Prevention Focus: The most significant potential of microbiome science lies in disease prevention, particularly through early-life interventions.
Chapters
00:00 Introduction to Dr. James Kinross and His Work
00:27 Exploring the Microbiome: Definitions and Challenges
00:46 Microbiome and Cancer Research
00:54 Analogies and Concepts in Microbiome Science
01:56 The Dog Microbiome: Insights and Comparisons
07:17 Microbiome Bubble: Hype or Reality?
12:09 The Importance of Microbial Conservationism
20:52 Antibiotics and Microbiome Scarring
28:00 Co-Evolution of Microbes and Humans
37:33 Practical Advice for Improving Your Microbiome
41:07 Understanding Biodiversity and Microbiome Health
41:48 Defining a Healthy Microbiome
42:28 Challenges in Microbiome Diagnostics
46:03 The Role of Diet and Antibiotics
51:51 The Controversy of Probiotics
58:08 Microbiome Testing in Clinical Practice
01:06:31 Microbiome's Impact on Drug Efficacy
01:11:14 Future of Microbiome Therapeutics
01:15:04 Practical Advice and Final Thoughts

Exploring Microbiome Mysteries: An Inside Look with Prof Anthony Hobson

In this episode of Inside Matters, Dr. James McIlroy is joined by Professor Anthony Hobson, founder and CEO of the Functional Gut Clinic.
They discuss gut health diagnostics and treatments, focusing on the evolution of gut health understanding and therapies. Key topics include microbiome diagnostic testing, the importance of understanding gut functions, the impact of lifestyle on gut health, and the efficacy of various treatments for conditions like IBS and SIBO. The conversation also covers the development of non-invasive testing methods, the role of the second brain in gut health, and future directions for the Functional Gut Clinic and the field of digestive health.
 
Takeaways
Gut health is the interface between the body and the outside world.
Understanding gut functionality is crucial for effective treatment.
Education on gut health is lacking in traditional medical training.
IBS is often misdiagnosed as a lifelong condition when it can be treated.
The brain and gut communicate closely, affecting sensitivity and pain.
Breathing techniques and hypnotherapy can significantly aid gut health.
Placebo effects are powerful in treating gut-related issues.
Functional Gut Clinic has evolved to offer a range of services.
Tummy MOT aims to educate consumers on effective gut health products.
Diet and lifestyle are fundamental to maintaining good gut health. The leaky gut is not as common as is often believed.
There are actionable treatments for leaky gut, including glutamine.
Moderate alcohol consumption can be beneficial for gut health.
The proximal colon plays a crucial role in digestion and gut health.
Understanding gut function is key to effective treatment.
FMT has shown promising results in certain patient populations.
The microbiome's diversity is essential for gut health.
IBS may not be a lifelong condition and can be treated effectively.
Dietary changes should focus on moderation rather than restriction.
A comprehensive approach to gut health is necessary for long-term wellness.
 
 
00:00 Introduction to Professor Anthony Hobson and the Functional Gut Clinic
00:54 The Importance of Gut Health and Functional Testing
01:23 Building the Functional Gut Clinic and TummyMOT Initiative
02:03 Listener Engagement and Podcast Support
02:40 Defining Gut Health and Its Importance
04:05 Challenges in Gut Health Diagnosis and Treatment
09:32 The Brain-Gut Connection and Sensitisation Studies
13:06 The Role of Breathing Techniques and Hypnotherapy
17:57 Debunking Myths and Raising Standards in Gut Health
27:23 Fundamentals of Maintaining Good Gut Health
35:34 Understanding the Migrating Motor Complex
36:36 Spacing Out Meals for Gut Health
37:27 The Role of Coffee in Digestion
37:58 Exploring Leaky Gut Syndrome
44:18 Alcohol and Gut Health
48:41 The Fascinating Proximal Colon
01:04:29 Small Intestinal Bacterial Overgrowth (SIBO)
01:13:24 Future of Digestive Health and Functional Gut Clinic

Unpacking Fat Loss and Simple Tips for Improving Your Health - Emma Storey-Gordon

In this conversation, Dr James McIlroy and Emma Storey-Gordon discuss common myths and misconceptions surrounding health, fitness, and nutrition.
They explore the law of diminishing returns in exercise, the latest science in nutrition including fasting and protein consumption, and the importance of meal timing and insulin sensitivity.
Emma shares practical advice on setting nutrition targets, the gradual increase of fibre intake for gut health, and the role of supplements. They also touch on the individualized approach needed for training during menopause and the importance of community in building a successful health and fitness business.
Takeaways
Just do something, just move.The law of diminishing returns applies to exercise.Meal timing can impact insulin sensitivity.Setting realistic nutrition targets is crucial.Gradually increase fibre intake to avoid discomfort.Personalized nutrition is often marketed but not always practical.Exercise has profound effects on mental health.Community and environment play a key role in business success.You need to treat individuals as unique cases in health.Start slow but keep it engaging to avoid boredom.
Chapters
00:00 Introduction to Health Myths and Misconceptions03:01 The Law of Diminishing Returns in Exercise05:56 Nutrition Science: Fasting and Protein Consumption09:08 The Importance of Meal Timing and Insulin Sensitivity11:58 Practical Nutrition: Setting Targets for Protein and Veggies14:52 Gut Health: Building Up Fiber Intake Gradually17:52 The Role of Supplements and Personalized Nutrition20:59 The Impact of Exercise on Mental and Physical Health23:44 Menopause: Individualized Approaches to Training27:01 Building a Business in Health and Fitness29:53 The Importance of Community and Environment in Business32:47 Final Thoughts on Health, Nutrition, and Business
 

Unlocking Gut Health: Top Tips from Inside Matters

In the latest episode of Biome Bites, Dr James McIlroy returns after a hiatus to share valuable insights into gut health.
 
Learn about the significant role of polyphenol-rich foods such as dark chocolate, green tea, and berries, and how incorporating them can benefit your gut microbiome. The episode also delves into the importance of meal spacing for digestive health and introduces the diaphragmatic breathing technique, which can reduce stress and improve gut function. Tune in to discover practical tips to enhance your gut health and overall well-being.
 
00:00 Welcome Back to Inside Matters
00:18 Introduction to Gut Health
00:33 Tip 1: Incorporate Polyphenol Rich Foods
02:09 Key polyphenol-rich Foods
04:51 Tip 2: Space Out Your Meals
07:35 Tip 3: Engage in Belly Breathing
10:01 Conclusion and Recap
 
Welcome Back to Inside Matters: Boost Your Gut Health with These Three Essential Tips
Hello to all our Inside Matters listeners! After a brief hiatus, I'm excited to return and dive into one of our favorite topics: gut health. Today, I'm sharing three essential gut health tips, rooted in personal experience and backed by science, to help you enhance your overall wellness.
#### Tip 1: Incorporate Polyphenol-Rich Foods
Polyphenols have been a recurring topic on our podcast, and for good reason. As one of the three Ps—prebiotics, probiotics, and polyphenols—they play a critical role in promoting gut health. Polyphenols are powerful antioxidants found in many plant-based foods. They encourage the growth of beneficial gut bacteria while suppressing harmful varieties.
**The Science Behind Polyphenols**
Animal studies and human observational evidence demonstrate that polyphenols can significantly impact the microbiome. Notably, blue zones—regions of the world with high concentrations of centenarians—feature diets rich in polyphenols. When polyphenols reach the colon, gut bacteria metabolize them into bioactive compounds, fostering a symbiotic relationship that leads to numerous health benefits.
**Key Polyphenol-Rich Foods**
1. **Dark Chocolate**: High-cacao, low-sugar dark chocolate is not only delicious but also loaded with flavonoids, a type of polyphenol that supports gut bacteria diversity.2. **Green Tea**: Rich in catechins, green tea can positively influence gut bacteria and reduce inflammation. It's also associated with a broad array of health benefits.3. **Berries**: My personal favourites—blueberries, strawberries, and raspberries—are packed with anthocyanins that benefit gut health. These berries are true superfoods, rich in vitamins and minerals.
For optimal health, integrate these foods into your daily routine. For instance, enjoy a piece of dark chocolate post-exercise or start your day with a punnet of blueberries and raspberries.
4. **Olive Oil**: Rich in various polyphenols, including oleuropein, olive oil nourishes gut bacteria and protects against oxidative stress. Use it as your primary cooking fat and for salad dressings, ensuring you choose high-quality, extra virgin olive oil from reputable sources.
Tip 2: Consider Spacing Out Your Meals
Frequent eating and constant snacking can disrupt the migrating motor complex (MMC)—a recurring pattern that occurs in the stomach and small intestine during fasting periods. This "cleansing wave" moves undigested food and bacteria through the digestive tract, preventing the buildup of harmful substances.
**Why Spacing Meals Matters**
Allowing time between meals helps avoid issues like bloating, gas, and digestive discomfort. The classic advice is to wait three to four hours between meals. Personally, I have a large breakfast or brunch post-exercise, a healthy snack like a high-quality protein bar, and a substantial dinner. This eating pattern supports my nutritional needs and ensures I'm not feeling hungry before bed.
Tip 3: Engage in Belly Breathing
Diaphragmatic breathing, or belly breathing, is a simple yet powerful technique that stimulates the vagus nerve, connecting the gut to the brain. This type of breathing promotes deep relaxation and has significant benefits for gut health.
**How to Practice Belly Breathing**
1. Sit or lie in a comfortable position.2. Place one hand on your chest and one on your abdomen.3. Inhale slowly through your nose, allowing your abdomen to rise.4. Exhale slowly through your mouth, feeling your abdomen fall.
Aim to practice this for five to ten minutes daily. Belly breathing can reduce stress—a major trigger for gut issues like IBS—and improve symptoms such as bloating, constipation, and abdominal pain.
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In summary, incorporating polyphenol-rich foods, spacing out your meals, and engaging in diaphragmatic breathing can profoundly benefit your gut health. I hope you've enjoyed this return episode of Inside Matters. Recording this podcast is intellectually stimulating, and the positive feedback from you, our listeners, makes it all worthwhile.
Remember, gut health is health. Feel free to reach out with suggestions for future content. Thank you for listening!
Stay healthy,James