Breathe Your Way to a Healthy Gut

Diaphragmatic Breathing for Gut Issues

This week on the BluePrint, Dr. Megan Rhiel joined me to discuss integrative therapies for treating IBS and other gut issues.

One of her favorites is diaphragmatic breathing. She says it’s a game-changer!

This simple technique is like a secret weapon against urgency and helps with everything, from your regular "gotta-go-right-now" moments to chronic constipation. When our bellies go into panic mode, we naturally tense up, which only makes things worse. But with diaphragmatic breathing, we can hit the 'calm down' button on our bodies and buy ourselves some time.

It's even handy when we're struggling with constipation, helping us have more complete bowel movements without all that uncomfortable straining. Give it a go at home, and you'll be amazed at the difference it can make.

Plus, it opens the door to other helpful strategies like muscle relaxation and evidence-based behavioral interventions. Click here for a quick video demonstration of how to perform diaphragmatic breathing, with Dr. Rhiel.

New Formula for Calculating Your Metabolic Rate

Have you ever wondered what your metabolic rate is? A new paper published in Metabolites revealed a simple and accurate formula anyone can use to measure their resting metabolic rate.

Resting Metabolic Rate (RMR) is the amount of energy (calories) your body uses while at rest. It's a measure of how many calories your body needs to perform basic functions like breathing, circulating blood, and cellular growth and repair. RMR accounts for a significant portion of your total daily energy expenditure and varies based on factors like age, sex, weight, and muscle mass.

The final equations for calculating RMR are:

• For men (in metric units): RMR = (9.65 × weight in kg) + (573 × height in m) - (5.08 × age in years) + 260.

• For women (in metric units): RMR = (7.38 × weight in kg) + (607 × height in m) - (2.31 × age in years) + 43.

If you want to take it a step further and calculate your total daily energy expenditure (TDEE), or the total calories you burn in a day, you can multiple your RMR by one of these multipliers:

1. Sedentary (little or no exercise): BMR × 1.2

2. Lightly active (light exercise/sports 1-3 days a week): BMR × 1.375

3. Moderately active (moderate exercise/sports 3-5 days a week): BMR × 1.55

4. Very active (hard exercise/sports 6-7 days a week): BMR × 1.725

5. Extra active (very hard exercise & physical job or training twice a day): BMR × 1.9

These formulas can be valuable for individuals seeking to manage their weight or understand their energy needs. BTW, are you looking for personalized nutrition and exercise programming? I’m not talking about cookie-cutter plans, but concierge service?

If so, respond to this email and I’ll let you know about a secret project I’ve got going on. Spots are limited, so let me know soon.