🎧 Proper Pooping Posture & Surprising Foods Inflaming Your Gut With Kate Scarlata
This week on The BluePrint, each episode offers you simple, sustainable tactics to become the best version of yourself.
Today, we welcome renowned dietitian, Dr. Kate Scarlata, who reveals that there is a proper pooping posture and discusses how certain foods you may be eating every day can wreck your gut health. Dr. Scarlata also shares actionable guidance on identifying issues with lactose, gluten, FODMAPs, plus much more.
On Wednesday, I discuss the Wim Hof Method of breathwork and cold exposure, plus a new randomized control trial that puts it to the test. Is this a game-changer or just the latest hype?
And, Friday, world-class performance coach, Mark McLaughlin, reveals how he prepares special operations candidates for selection and deployment. You can follow his blueprint to meet intense demands while avoiding breakdown. All this and much more coming up on The BluePrint.
Did you know there is a proper pooping posture or that certain foods you may eat every dat can be wrecking your gut health? Renowned dietitian, Dr. Kate Scarlata, reveals the most common food intolerances plaguing gut health today. With over 30 years of expertise in gastrointestinal nutrition, Dr. Scarlata shares actionable guidance on identifying issues with lactose, gluten, FODMAPs, and more. You’ll discover easy at-home tests, whether blood work offers answers, the step-by-step low FODMAP elimination diet, and how to tailor your approach.
Dr. Scarlata also candidly tackles the widespread but rarely discussed health condition of constipation, offering science-backed solutions focused on fiber, fluids, timing, body position, and foods that get things moving smoothly.
In this episode, you’ll learn:
The primary causes of food intolerances and symptoms to note.
Ways to check for lactose and gluten sensitivity yourself.
How the elimination diet pinpoints your FODMAP triggers.
Key reasons constipation happens and exactly how to soften stools.
Smart strategies to improve bowel regularity and gut motility.
The right way to “go” + ergonomic toilet positioning.
This gut health blueprint gives you clarity, control, and a path to food freedom. Tune in now!
You can follow Kate on Instagram and X, and buy Kate’s new book: Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS.
Is the Wim Hof Method a game-changer or just hype?
In this episode, I dive into a new randomized control trial that puts the Wim Hof Method to the test.
In this episode, you’ll dscover:
What the Wim Hof Method claims to do.
How the 15-day study was designed.
The results for cardiovascular and psychological outcomes.
Whether you're curious about the Wim Hof buzz, or breathwork and cold exposure, this episode will help you think critically and manage your expectations. Tune in for an objective look at the science behind the hype.
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World-class performance coach Mark McLaughlin reveals how he prepares special operations candidates for selection and deployment.
Learn:
Keys to developing aerobic capacity for long evolutions.
Balancing strength and speed with heavy training loads.
Using HRV for intelligent easy days during chaotic ops.
Steps to keep tendons bulletproof despite high volumes.
How mindset trumps all physical training when the suck hits.
Mark has translated decades of work with elite tactical athletes into personalized protocols for ambitious civilians to active duty operators. Follow this blueprint meet intense demands while avoiding breakdown.
You can learn more about Mark at the Performance Training Center. And, connect with him on Twitter, Instagram, and LinkedIn.
Yours in Wellness,
