Our digestive system is the mediator between the outside world and our internal environment.
According to the Institute for Functional Medicine (link), the gut is the most important part of health because of its ability to absorb necessary nutrients for life and eliminate excess toxins, chemicals, hormones, and waste products from the body. If we impair these functions, we end up with chronic disease and illness.
Within the paradigm of functional medicine, there is not only absence of disease but optimization of health in order to mitigate the development of chronic disease or illness. Meaning, if we proactively care for our bodies in every way we can, we can avoid disastrous complications later down the line. This will also increase our “healthspan”, or the amount of healthy years we experience over our lifespan.
When considering gut health, certain health problems and physical manifestations are evidence of compromised gut health. This includes skin issues, mental health decline, overall energy level and focus, autoimmune disease, heart disease, the list goes on and on (Wong et al; 2012).
Get to know your digestive system!
When referring to digestion and the organs involved, we’re discussing an orchestra of functions that allow for the digestion, transportation, and absorption into the body. Digestion is one of the primary ways our internal world interacts with the external environment. It acts as a barrier to potentially harmful substances, chemicals, bacteria, and viruses. This involves the mouth, stomach, small intestine, pancreas, liver, gallbladder, and large intestine (colon). All or these organs are controlled via a cascade of hormones all working together for optimal function and digestion (Hughes; 2020).
Additionally, our digestive system is helped out by an army of native bacteria (~2,000 species) whose primary role is to aid in digestion and protect us from pathogens (van der Merwe; 2021).
Did you know – for every one cell you have in your body, there are 10 bacteria?! They make up what is called a “microbiome” or a community of bacteria that benefit our health in a symbiotic relationship. Our skin, gut, and mouth all have unique types of bacteria that provide an additional layer of protection – nutrient and drug metabolism, immune system modulation, and even gut mucus layer maintenance. Dysbiosis, or the disruption of normal gut flora, can lead to chronic disease and even neurological disorders, further reinforcing the need for a healthy gut.
We can optimize our digestion and gut health through our behaviors, lifestyle factors, and daily habits. We need to consider the whole person, including their eating strategy, stress management, sleep hygiene, and exercise. These factors play a huge role in our overall health and health changes, and can be incredibly informative when considering particular parts of life that might be contributing to less than ideal health.
Let’s talk tenets – each lifestyle factor majorly influences your health and wellbeing
When we consider our eating strategy,
the foods and supplements we ingest have a direct impact on our overall gut health. Some of the most impacted areas are inflammation status, digestive efficiency, the ability to absorb and use ingested nutrients, and elimination schedule.
Certain dietary factors heavily influence our gut mucus lining, gut microbiome, and gut immunity – amount of fiber intake, diet diversity, quality of dietary fats, and amount of phytochemicals consumed from plants (Desai et al; 2016). A nutrition plan rich in fruits and vegetables results in increased dietary fiber, antioxidants, polyphenols, and oligosaccharides (complex sugars) AND also increases the diversity of our gut microbiome. Additionally, this nutrition plan also contributes to decreased overall all-cause mortality and disease complications such as cardiovascular disease, diabetes, and cancer (van der Merwe; 2021; Zhong et al; 2020). This is consistent with many diets adopted by nutritionists and dieticians, like the DASH diet (Dietary Approaches to Stop Hypertension) or Mediterranean Diet.
Even better, fermented fruits and vegetables promote the health of the microbiome and its ability to bolster our health as well. Foods like sauerkraut, kim chi, pickled vegetables, and fiber supplements all invigorate the gut microbiome and increase its overall function. Probiotic supplementation will also help to re-inoculate the gut microbiome and protect the gut from injury.
Tip from a certified nutritionist – increase the variety and quantity of your dietary fiber! My favorites are chia seeds, carrots, cabbage, broccoli, avocado, and oat bran. Also, here are some of my favorite probiotics – Dr. Formulated Once Daily Ultra 100B, Ancient Nutrition’s SBO Gut Restore formula, and Jarrow Formulas Saccharomyces boulardii.
When we consider stress management
and its role with gut health, it’s important to manage our body’s reaction to the stress. Our bodies should be able to interpret and differentiate good stress from bad stress; thus, the reaction and our ability to mitigate the effects of stress on our nervous system are imperative for maintaining good gut health, immunity, and microbiome diversity (Ma, et al; 2021).
Chronic stress changes the immune activation within the body and cell products released, such as pro-inflammatory markers made by the immune system. These components have downstream effects throughout the entire body, but one of the more notable effects is in the gut – reduced gut microbiome diversity and increased inflammation of the GI tract (Westfall et al; 2021). One study showed a direct correlation between gut health, hormone production, and levels of perceived stress and anxiety. This is reinforced when we associate an IBS diagnosis with chronically high levels of anxiety, perceived stress, and even depression.
If left alone, we see a link to progressive cognitive decline and ultimately the development of Alzheimer’s and Parkinson’s (Ma et al; 2021). On the opposite side of the coin, supplementing with beneficial bacteria in the form of probiotics resulted in improved mental health status and reduction of anxiety symptoms overall (Ma et al; 2021). As always, we are incentivized to manage our stress while actively providing the important organisms for gut health and mental health through probiotic supplementation.
Supplement Time!
Some of the more beneficial bacteria used to improve gut health and mental health include strains from the Bifidobacterium family and Lactobacillus family – both commonly found in a wide variety of probiotic formulations (Ma et al; 2021).
When we consider sleep hygiene
and how it affects gut health, we are reminded just how connected everything is in our bodies. Waking up throughout the night? Tossing and turning and not getting into deep sleep? Big interruptions to sleep like stress, sleep apnea, or kids? All of these can affect our gut health and microbial diversity.
Interrupted sleep and compromised sleep quality are the biggest contributors to gut health changes (Smith et al; 2019). Just like any other process in the body, sleep is modulated by a cascade of hormones and these hormones are very sensitive to certain changes in our external and internal environments. Sleep acts as a rejuvenation and regeneration time for the tissues in our bodies, and when interrupted, these processes are not able to continue or progress efficiently.
Additionally, we see high levels of inflammatory markers produced when we miss sleep, lending to changes throughout the body and especially in the gut (Smith et al; 2019). Interestingly, the relationship works both ways – the gut can also affect our sleep patterns. If we have limited microbial diversity, increased food reactions and inflammation in the gut, or excess immune system activation (like in autoimmune disease), we see chronic sleep disturbances. So, getting good quality sleep improves our gut health and improving our gut health improves sleep? Easy peasy!
Some tips for optimizing gut health…
- Fermented foods, including: kim chi, sauerkraut, kombucha, pickled vegetables, etc
- Eating a wide variety of fruits and vegetables, balancing starchy and non-starchy veggies (20%, 80%) (Link w/ examples/ pictures)
- Regularly eating whole grains and high fiber foods like beans and seeds
- Getting good quality, uninterrupted sleep on a regular basis
- Mitigating the effects of stress in the body with mindfulness meditation, breathwork exercises, journaling, movement therapy, etc
- Maintaining a probiotic regimen that supports both gut and mental health (including Lactobacillus and Bacteroides)
- Occasional fasting periods, allowing the gut to heal and control exposure to food allergens and sensitivities
- Supplementing with fiber, trace minerals, and digestive enzymes
- Reduce coffee intake, aiding in digestion and absorption
Long story longer (but it’s so exciting!), choose to be healthy. Make conscious decisions towards bettering health every day, and you will see the benefits all throughout your body. Understand that each positive choice made today will benefit you for many years to come.
Sources:
Hughes, R. L. (2020). A Review of the Role of the Gut Microbiome in Personalized Sports Nutrition. Frontiers in Nutrition, 6(January). https://doi.org/10.3389/fnut.2019.00191
Ma, T., Jin, H., Kwok, L. Y., Sun, Z., Liong, M. T., & Zhang, H. (2021). Probiotic consumption relieved human stress and anxiety symptoms possibly via modulating the neuroactive potential of the gut microbiota. Neurobiology of Stress, 14, 100294. https://doi.org/10.1016/j.ynstr.2021.100294
Smith, R. P., Easson, C., Lyle, S. M., Kapoor, R., Donnelly, C. P., Davidson, E. J., Parikh, E., Lopez, J. V., & Tartar, J. L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PLoS ONE, 14(10), 1–17. https://doi.org/10.1371/journal.pone.0222394
van der Merwe, M. (2021). Gut microbiome changes induced by a diet rich in fruits and vegetables. International Journal of Food Sciences and Nutrition, 72(5), 665–669. https://doi.org/10.1080/09637486.2020.1852537
Westfall, S., Caracci, F., Estill, M., Frolinger, T., Shen, L., & Pasinetti, G. M. (2021). Chronic Stress-Induced Depression and Anxiety Priming Modulated by Gut-Brain-Axis Immunity. Frontiers in Immunology, 12(June), 1–20. https://doi.org/10.3389/fimmu.2021.670500
Institute for Functional Medicine (2020, Aug). Beyond the Brain: Large Study Associates Gut Microbial Metabolism With Mental Health. https://www.ifm.org/news-insights/august-2020-hot-topic-beyond-brain-large-study-associates-gut-microbial-metabolism-mental-health/
Kristin Pampeyan
Trainer
Spirit Animal: Bumblebee
What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.
Favorite sports: Swimming and Softball
Dae-Von Bishop
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Jon Angeles
James Frederick
Trainer
Spirit Animal: Orca
Contact
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Dynamic Variable Resistance Training (DVRT) Level 1 Certification
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Certificate in Nutrition (FAB Academy)
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Certificate in Applied Stretching Theory and Practice (FTP)
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NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.
Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.
What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha
Favorite sports: Anything I get to see live! Love the energy.
Tracey Downing
Owner
Spirit Animal: Owl
Contact
Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.
Favorite sports: Playing tennis and watching anything my kids are playing
Brett Lando
Physical Therapist
Spirit Animal: Cheetah
Contact
Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.
Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.
In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.
What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.
Favorite sports: Cycling, Skiing, Surfing
- Doctor of Physical Therapy
- Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
- Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Kendra Wagers
Massage Therapist
Contact
Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.
CA State Massage License #73011
Katie Deangelis
- American Council on Exercise
- Crossfit Level One
- NSCA Certified Strength and Conditioning Specialist, In Progress
- Precision Nutrition Level 1 Certified, In Progress
Kevin Martin
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
Contact
Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.
He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.
When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.
What I love about FiT: Community, Hard work, Supportive, Fun
Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.
Tyler Pinkney
- 4 years of collegiate coaching experience
- Former Division I Athlete
- Assisted multiple athletes to the professional level
- Certified Strength and Conditioning Specialist, National Strength and
- Conditioning Association
- Basic Olympic Lifting Certification, Totten Training Systems
- Bachelors of Science in Psychology
- Masters of Education in Coaching, Sport, Recreation, and Fitness
- Administration
Juliana Oliveira
Trainer
Spirit Animal: Dolphin
Contact
What I love about FiT: I love the schedule flexibility.
Favorite sports: Snorkeling and swimming
Angelo de la Cruz
Orthopedic Massage Therapist & Personal Trainer
Spirit Animal: Wolf-bear-dragon-unicorn beast
Contact
While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.
Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.
Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.
What I love about FiT: Uplifting, motivating, supportive
Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing
- Former Life Science Support Scientist at NASA Ames Research Center
- Certified High Performance Coach
- 2nd Degree Black Belt in Taekwondo
- CrossFit – Level 1 Certification
- USA Weightlifting Club Coach Certification
- Intrinsic Coach Certification – Life & Health Coaching
- BS Anatomy & Physiology
- American Massage Therapy Association – Professional Member
- Nationally Certified in Therapeutic Massage & Bodywork
- Certified Hendrickson Method Instructor
- Primal Reflex Release Instructor
- Certified Massage Therapist
- Certified Functional Diagnostic Nutrition Practitioner
Shaun Conness
- USAW Club Coach
- NASM Certified Trainer
- TPI Golf Fitness Instructor
- CHEK Practitioner Level 1
- CHEK Certified Golf Biomechanics Specialist
Jennifer Mulry
Personal Trainer
Spirit Animal: Bear
Contact
What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.
Favorite Sport(s): Basketball & Swimming
Jeff Samson
Trainer
Martial Arts Trainer
Assisted Stretch Practitioner
Spirit Animal: Blue Whale
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu