Ep. 144: Building a Golden Gut with Dr. B

PLANTSTRONG Podcast

Rip Esselstyn

Health & Fitness, Alternative Health, Medicine, Nutrition

4.8 • 2.3K Ratings

🗓️ 19 May 2022

⏱️ 89 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Dr. B is back! That’s right. Everyone’s favorite fiber-loving broc-star, Dr. Will Bulsiewicz, is back to celebrate the release of his latest book, The Fiber Fueled Cookbook: Inspiring Plant-Based Recipes to Turbocharge Your Health.

Dr. B burst onto the scene just a few years ago when his book, Fiber Fueled, hit the New York Times Best Sellers List. This groundbreaking book was a guide to optimizing the gut microbiome and improving your health through a diet rich in diverse fruits, vegetables, nuts, seeds, and legumes.

His new book, The Fiber Fueled Cookbook, goes the extra mile and tells you HOW to train your gut to take on more fabulous fiber with delicious recipes and meal ideas. He even lays out a personalized GROWTH strategy for understanding common gut issues and how to treat them effectively.

Don’t be one of the 19 out of 20 people who are fiber deficient. Train your gut the right way and stop fearing the foods that could help you the most.

About Dr. Will Bulsiewicz

Will Bulsiewicz, MD MSCI, (a.k.a. Dr. B) is a board certified gastroenterologist and gut health expert. Every day, he helps patients and members of his #plantfed community bounce back from restrictive and over-hyped diets, and into a whole new way of living and eating that produces the results they really want…permanently. At the core of his philosophy is what he calls “lifestyle medicine,” that uses food, exercise, and other lifestyle factors to optimize your gut, get you back in control of your health. Through Fiber Fueled and his free tools, Dr. B breaks it down for you, piece by digestible piece, so you can take the simple steps that will help you create incredible shifts in your digestion, symptoms, and life.

Episode Timestamps

14:40 Dr. B explains the Fiber Paradox

18:00 Difficulties when you try to introduce fiber into your diet - empowering you with an understanding of what’s actually happening

20:00 Understanding that your gut is adaptable - stop fearing the foods that could help you

23:30 Dr. B’s insightful thoughts on a meat-only diet

24:45 The many benefits of fiber for health and disease prevention

29:25 Why you need a diversity of plants in your diet

31:10 Addressing common food intolerances like celiac and constipation with a GROWTH strategy -

G = Genesis - getting to the root cause of the issue

37:10 Dr. B’s definition and symptoms of constipation

46:00 Symptoms of gall bladder issues

48:00 If you have mild constipation, crank up fiber, drink water, and take your poop for a walk - fiber, hydration, and movement

50:00 Getting things moving with magnesium

53:00 GROWTH Strategy - R-O-W = Restrict, Observe, Work it Back In

54:38 T = Train Your Gut - Like an athlete, you can train your gut to take on more fiber. When your gut is hurt, you can either restrict it completely, or you can build up to it

1:00:00 Prebiotics - Fiber, polyphenols, resistant starches — legumes and whole grains have all three of these

1:03:00 How many pounds of beans does the average American consume per year?

1:04:00 How much cheese does the average American consume per year?

1:05:00 GROWTH strategy - H = Holistic Healing

1:07:45 Does exercise impact gut health?

1:09:50 Dr. B wants you to become Mic Jagger - Eat at least 30 different types of plant-based foods per week

1:15:45 Gut health game-changers: fermented foods and sprouts - the many paths to a healthy gut and diet

1:21:45 Rip previews some of Dr. B’s recipes

Episode Resources

Watch the Episode on YouTube

Dr. B’s Website - The PlantFed Gut

Dr. B’s Instagram

Order The Fiber-Fueled Cookbook

PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium .

PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.

PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG

Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs

Join the Free PLANTSTRONG Community with over 26,000 members

Theme Music for Episode

Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

Transcript

Click on a timestamp to play from that location

0:00.0	Today's conversation with Dr. Will Bolshewitz is brought to you by Plant Strong Foods.
0:05.6	You can check out our growing assortment of insanely delicious 100% whole food plant-based goodness at PlantStrongFoods.com
0:16.0	And be sure to save 10% off your first order with the code rip10.
0:22.5	That's my name rip followed by the number 10.
0:27.6	It gets back to your gut is a muscle. Just like you train to swim, train to run, you can train to eat.
0:36.6	Your gut is adapted to whatever it is that you have been eating for the last three months.
0:42.5	So if you shift your diet in any way, you are asking your gut to catch up and adapt to this
0:49.5	new dietary pattern. If you have something that you have eliminated, it's going to be hard for you
0:53.9	to bring it back because your gut is not adapted to it. But it can be adapted to it.
0:58.8	And this is where you start low and you go slow.
1:03.3	I'm Rip Elselston and welcome to the Plant Strong podcast. The mission at PlantStrong
1:08.7	is to further the advancement of all things within the plant-based movement.
1:13.9	We advocate for the scientifically proven benefits of plant-based living and envision a world
1:19.6	that universally understands, promotes and prescribes plants as a solution to empowering your health,
1:27.3	enhancing your performance, restoring the environment, and becoming better guardians to the
1:32.9	animals we share this planet with. We welcome you wherever you are on your PlantStrong journey.
1:39.1	And I hope that you enjoy this show.
1:43.2	Hello my plant's strong pea shoots. Thanks so much for tuning into the PlantStrong podcast.
1:48.8	I'm Rip Elselston and I gotta say, you know you're in for a fantastic,
1:58.9	riveting interview when you and your guests show up wearing the exact same t-shirt that says
2:08.0	eat plants, take epic dumps. That deserves a big kale, yeah. And of course, that must mean
2:20.0	I'm talking to the one and only Dr. B Dr. Will Bolshewitz. For those of you that are not familiar with
	...

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