#16: Gut health

From supplements to sodas, prebiotics and probiotics are everywhere these days. But what exactly are they? Today, we're breaking down the details with help from a couple experts.

Plus:

• Product picks from a performance coach who has trained athletes in the NFL, NHL, and UFC

• Exciting updates from Apple’s 2023 App of the Year, fresh releases from global superstars, and new launches to help you get your greens in

Let’s go!

- Ash Read and Joe Niehaus

Unlocking gut health: The role of prebiotics and probiotics

Topline. Prebiotics and probiotics are essential for maintaining a healthy and balanced gut microbiome. But modern diets don’t always provide adequate amounts.

Why gut health matters: Studies suggest a connection between gut bacteria and mental health issues like depression. Additionally, poor gut health is also linked to worsening anxiety and weakened immune response.

Prebiotics vs. probiotics: Both play roles in gut health, though research is limited:

• Prebiotics: According to bestselling author and nutritionist, Kimberly Snyder, prebiotics “fuel the beneficial bacteria already in the gut, aiding digestion and promoting a thriving gut microbiome”

• Probiotics: Found in fermented foods and supplements, probiotics are live microorganisms that replenish and balance your gut microbiome

Focus on your food. Although humans have 99% of the same DNA, only 30% of our gut bacteria is similar. Yet, anyone can eat their way to better gut health.

Snyder suggests consuming a variety of prebiotic foods like bananas, oats, and asparagus, along with fermented foods like yogurt, kimchi, and sauerkraut for probiotics. Supplements can also help fill any gaps, she adds. 

The fiber gap. According to Dr. Roshini Raj, increasing fiber intake is the “easiest way to help optimize your gut and microbiome,” as fiber can serve as a prebiotic, helping fuel the growth of good bacteria in your gut. 

An estimated 95% of Americans don’t get enough fiber in their diet. To increase your fiber intake, Dr. Raj recommends eating berries, lentils, legumes, and whole grains.

The bottom line: As microbiome research advances, a healthy gut is proving vital for digestion, immunity, mental health, and overall well-being, giving new meaning to the phrase “listen to your gut”. 

My Health Stack by PJ Nestler

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: PJ Nestler. He’s the vice president of performance at FitLab, a platform that brings together fitness studios, at-home equipment, and outdoor challenges.

In nearly two decades as a trainer and coach, Nestler has worked with hundreds of pro athletes from the NFL, NHL, and UFC.

Contrast therapy:

• Renu Therapy Cold Stoic 2.0: “This tub has been a staple of my personal practice for the last 5 years. For performance, it keeps the water cold (37-39 degrees F) and clean (through filtration and ozone) so I can use it anytime I want.”

• Nordic Sauna: “The other half of my regular contrast therapy, this Nordic sauna is a powerhouse. I can easily fit 8 people comfortably, 12 when we’re stacking in, and the performance heater is capable of maintaining European temperatures.”

What I use to train:

• RPM Training Sandbag: “I’ve been through a ton of sandbags in my training and this is by far my personal favorite.”

• GORUCK Rucker 4.0: “Rucking has become a staple of my training, from long intense rucks on the weekends to random daily rucks around the neighborhood while taking calls or walking the dog, the Rucker 4.0 was a huge upgrade from my previous pack. The sturdiness of the pack, padded shoulder straps and lumbar support, and ability to load significant weight and keep it high on my back has reduce the excessive thoracic spin, neck and traps pain I used to struggle with during anything longer than an hour or heavier than 40lbs.”

My workout companion:

• Garmin Descent™ Mk1: “This has been my daily wrist watch since 2020, great for tracking steps and regular workout activities like runs, hikes, and swims. Paired with the waterproof triathlon HR monitor I’m able to track HR during those swims or XPT pool training much more accurately than any wrist wearable.”

Check out more from PJ here.

Level up with performance nutrition made for you

_{Presented by Gainful.}

Gainful fuels your personal performance with protein blends, hydration, pre-workout, and performance boosts, designed to meet your unique needs.

Each clean, science-backed product is produced with clinically-proven ingredients, so you always know exactly what you're putting in your body.

As a Gainful subscriber, you also get access to a Registered Dietician (RD) to help you reach your goals. Your RD will be on hand to answer any questions and help come up with a personalized system that works for you.

Start taking a personal, made-for-you approach to performance nutrition with Gainful.

Get 30% off your first order here. 

Just dropped: An overhaul from AllTrails

Outdoor exploration platform AllTrails released the biggest update since its founding in 2010. The new version has tools for sorting through the over 400,000 trails in its database, getting access to key hike details like length and format, and learning about local, state, regional, and national parks before you visit.

AllTrails was named Apple’s App of the Year in 2023 and has over 65 million users who have tracked almost 2 billion kilometers of hiking. It’s available on both the Apple App Store and Google Play Store. Get it for iPhone or for Android.

More drops perfect for:

• Getting in your greens. Solluna, the nutrition brand founded by holistic health author and 3x NYT bestseller Kimberly Snyder, came out with its own green powder. The formulation is a blend of seven plants, combined in their ideal amounts. Get a jar here.

• Plant-based power. Kroma Wellness, the brand that created the popular five-day reset kit, just launched a new protein powder. The mix has 20 grams of protein and comes in two flavors: Vanilla Cinnamon and Cacao Banana. Shop here.

• Guy’s grooming. Massive YouTuber and controversial boxer Jake Paul started a line of body care products. W by Jake Paul includes body wash and deodorant. It’s only available in Walmart, but coming to Amazon later this summer. See what it looks like.

• Influencer hydration. Speaking of the Paul brothers, Logan Paul (Jake’s brother) has some new competition in the beverage department. Logan is the co-founder of sports drink brand PRIME, and tomorrow, soccer superstar Lionel Messi is launching Más+, a line of low-sugar, vitamin-packed drinks. Order here tomorrow.

• Celebrity shoes. On Running has been moving fast with recent luxury partnerships and recyclable sneakers. The brand just announced a deal with actress and singer Zendaya, along with a feature film. The Zendaya Edit features her favorite gear.

• Convenient prebiotics. Today we discussed the importance of gut health and the founder of Jeni’s Ice Creams may have something to help. Floura is a first-of-its-kind “kombucha bar” with at least six super fibers. Grab a box here.

• Soda lovers. This brand is putting a spin on “better-for-you soft drinks.” Rather than adding probiotics or other supplements, Rad Soda uses simpler ingredients like fruit juice, vegetable juice, and stevia. See the flavors here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.