Hey Josh here. Before we jump into today's episode, I'm looking for three people who want to build a lean body. So these are people that want to have a lean physique. They still want to be strong. They still want to have some muscle, but they want to lean out and have that lean. Think of like a beach ready physique. So if you're intrigued in this, go ahead and DM me on Instagram saying lean body to at Kloss's fit. C-O-L-S-S-U-S-F-I-T. Once again, our Instagram is C-O-L-O-S-U-S-F-I-T. Now into the episode. What's going on, everyone? Welcome to another episode of the Fit, Healthy, and Most of All Happy Podcast. I'm your coach and host Josh here with... It's co-host and co-coach K-EG and I'm in the house. Yeah, yeah. I don't know if you notice, but sometimes we try and put little Easter eggs in these episodes. You got to make sure on high alert because we try to make them a little bit fun. I took a little snippet of the way Kyle said yeah and I added it to the start in the end of last Thursday's episode. So you always got to make sure you're tuning in and prepared for these things.

But we got to make sure you're tuning in and prepared for these things. But we got an amazing episode planned for you today. I spent a lot of time really just putting together some awesome pieces of research, some experience, you know, as a coach, as a person myself. And we're going to give you six ways to reduce bloating so you can live leaner, right? You know, obviously, bloating is kind of like a huge buzzword right now. So there's a few things I want to say before I jump into it. Okay. So first and foremost, you have to understand when you think of bloating, a lot of the time, people think of foods, right? They think they need some juice, some juice thing some probiotic they need you know

for gut health like these things are important like gut health is a very new thing too in the sense

of science like it's actually amazing how much your gut microam are responsible for like it is pretty

intense and keep in mind though as great as like eating these foods are and

you should definitely be eating good foods you can't really go to like one food to solve a huge

problem that is potentially bloating so you know you think it's food but a lot of it is actually

behavioral so we're going to try and split this up between you know macronutrients so foods

you can eat micronutrients you know that are going to help aid with this as well, alongside behavioral patterns that can reduce the net bloating in your journey. Because if you look at the main cause of bloating, you know, I'd say it really narrows down to five main things. The first being eating too much, it's Thanksgiving, you're going to feel pretty bloated. You know, we've all been there. You have too much jerk. You're like, oh my gosh, let me just lay down and sleep for the next three days, right?

You know, and obviously we can mimic that in our day today. If we're going out, we're eating past the point of satiety. We're stuffing ourselves. You're going to get bloated. It is to be expected so that is something to keep in mind next is eating foods you're intolerant to so if you do

have like a lactose intolerant i can speak from that that personally. You're going to get bloated. Some people, you know, are more sensitive to certain things, whether it's carbs or fats or have gluten, you know, intolerances. And once again, keep in mind, though, it's very easy just to blame these things and neglect like the eating too much and the other things we're going to get into. so do do keep this in mind and keep an open mind through this episode because we're going to be jumping into quite a lot. And then the next one, number three, would be eating too fast. So I'm pretty guilty of this. I can kind of chug my food down and not chewing it enough. And this can actually cause you to eat more. And this can lead to more bloating. Right. So this is something to really keep on the top of your mind right because you know as you're eating to your swollen air all these different things like this can lead to a little bit more gas in your system which can lead to more bloat in your stomach so that is something to keep in mind the next huge one is hormones right so obviously clients too you know it's the time of the week for some ladies out there right

they'll say the scale's not moving i'm doing everything perfect what's going on hormones just pay such a

big role in so many things and you do just need to be mindful of it right like it is naturally

to experience more bloat during that time you know especially if you're overly stressed if your

sleep's all out of whack you know this is another consideration have. And then last but not least is inflammatory foods.

And I can attest to this one very personally as well because I had my hernia surgery.

So what a hernia is, like what I had an iguenal hernia, basically it's like a little bit

of a rip in the iguinal canal.

You know, very often it's just hereditary.

So, you know, I kind of had all the predispositions for it.

It's very common for people who are tall, check, you know, people that are Caucasian check. And then people whose family have a history of it. And, you know, my dad's had two. My uncle's had two. My grandfather, I think, has had three or something insane. Like, you know, kind of had a rough history with it. but long story short, what happens is in that little bit of a rip, your actual intestines can

protrude through and you get like this kind of had a rough history with it, but long story short, what happens is in that little bit

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