Struggling with gut issues during marathon training? From bloating and reflux to urgent bathroom stops mid-run, digestive issues affect up to 50% of endurance athletes—and they can seriously impact your performance if not addressed.

As a Registered Dietitian and endurance athlete, I’m sharing both the science and real-life strategies I use (and teach my clients) to prevent gut issues during training, so you can perform your best without digestive setbacks.

YOU’LL TAKEAWAY:

✅ Why gut issues are so common in runners and endurance athletes

✅ How to prevent runner’s stomach during training and racing

✅ What “gut training” is and how to implement it

✅ The role of low FODMAP, low fibre, and low fat nutrition for performance fuelling

✅ How to reduce injury risk while increasing mileage

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

💡 Ready to take it further?Get my Pre & Post Workout for a Happy Gut Mini Course + Resource Bundle

🚀 Want personalized support?Apply for 1:1 Coaching (IBS, Gut Health + Performance)

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If you’ve been feeling anxious, overwhelmed, or mentally drained lately, this episode is for you.

As a Registered Dietitian specializing in gut health, I’m diving into the powerful gut-brain connection and sharing my top positivity resources — including books, exercises, and simple tools that can help you boost your mood naturally, support your mental health, and improve how your body feels from the inside out.

YOU’LL TAKEAWAY:

✅ A deeper understanding of the gut-brain connection and its impact on mood and digestion

✅ 8 powerful tools and resources to help boost mood naturally and support mental well-being

✅ Practical strategies to navigate anxiety and stress in a more grounded, intentional way

✅ Ways to improve focus, reduce digital overwhelm, and support your overall emotional health

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 The Negativity Fast

📌 Stolen Focus

📌 www.health.harvard.edu/blog/if-you-are-happy-and-you-know-it-you-may-live-longer-2019101618020

📌 Morning Habits – What to Do First Thing For IBS & Bloating Relief: Episode 17

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Trying to seek weight loss goals without sacrificing energy, your health and tanking your metabolism? In this episode, I’m sharing 6 practical tips to stay healthy while losing weight, and why your gut microbiome may play an important role in weight management and body composition!

There’s a lot of conflicting advice online about weight loss. As a Registered Dietitian, I take a weight-neutral approach and focus on strategies that support long-term metabolic health, energy, and healthy body composition (muscle, fat ratios) rather than restriction or focus on numbers.

YOU’LL TAKEAWAY:

✅ How protein and fibre intake can support appetite control, satiety, and healthy weight loss

✅ What the research says about the gut microbiome and its potential connection to weight

✅ How chrononutrition and eating in alignment with your circadian rhythm may impact metabolism

✅ Why focusing on body composition and visceral fat, rather than just the number on the scale, is key for long-term health

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠ (IBS, Gut Health & Performance)

📌 https://pubmed.ncbi.nlm.nih.gov/37163454/

📌 https://pubmed.ncbi.nlm.nih.gov/34746200/

📌 https://www.sciencedirect.com/science/article/pii/S0022316623026792

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If your IBS symptoms aren’t improving on a low FODMAP diet, there may be an overlooked trigger: nickel. In this episode, we explore the interesting connection between Nickel Allergy and IBS, including a condition called Systemic Nickel Allergy Syndrome (SNAS) that can mimic classic digestive disorders like IBS!

YOU'LL TAKEAWAY:

✅ How Nickel Allergy and IBS may be connected through Systemic Nickel Allergy Syndrome (SNAS)

✅ Why some people have IBS symptoms not improving on low FODMAP

✅ Common high nickel foods that may trigger digestive symptoms

✅ When to consider nickel allergy testing or a short-term low nickel diet

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👤 TODAY’S GUEST: TAMARA DEUKER FREUMAN, MS, RD, CSDH

Tamara Duker Freuman is a New York City-based registered dietitian with 15 years of experience in clinical gastroenterology practice settings, specializing in the dietary management of digestive symptoms and diseases. Freuman is also a nationally known health writer and the author of two books, "The Bloated Belly Whisperer" (2018) and “REGULAR” (2023).

📌 Tamara’s Website

📌 Tamara’s Instagram

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Colorectal cancer is rising, especially early-onset colon cancer in adults under 50. But the good news is that much of your risk is modifiable.

In this evidence-based episode, we break down what you need to know about colorectal cancer prevention, including the most current research on diet, lifestyle, and the gut microbiome!

YOU’LL TAKEAWAY:

✅ An overview of rising early-onset colon cancer rates and what it means for colorectal cancer prevention

✅ How dietary fibre and colon cancer risk are connected, including the protective role of whole grains and cancer risk reduction

✅ The impact of physical activity and colon cancer outcomes, and how a sedentary lifestyle and cancer mortality are linked

✅ What the evidence says about gut microbiome and butyrate production, plus the role of ultra-processed foods and cancer risk, including red and processed meat consumption

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌Want high touch, comprehensive coaching for IBS & gut health? ⁠⁠⁠Apply For Coaching⁠⁠⁠

📌 https://pmc.ncbi.nlm.nih.gov/articles/PMC9025960/

📌 https://pubmed.ncbi.nlm.nih.gov/26500336/

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/30200062/⁠

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/22074852/⁠

📌 ⁠https://pubmed.ncbi.nlm.nih.gov/40146871/

📌 Episode 40 - Colorectal Cancer Under 50? A Surgeon Breaks Down the Rise & How to Lower Your Risk

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Your gut health isn’t just about what you eat! In this episode, I’m sharing 3 little-known, evidence supported ways to improve your gut microbiome that go beyond diet — and can support better digestion, mood, energy, immune resilience, and even performance!

YOU’LL TAKEAWAY:

✅ What the gut microbiome is and why microbial diversity is critical for digestion, immunity, metabolism, and mental health

✅ How over-sanitizing may reduce microbial resilience and how to apply a targeted hygiene approach

✅ Why exposure to natural environments and pets may positively influence gut microbial diversity

✅ How short bursts of high-intensity exercise can enhance gut health & result in positive microbiome changes

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Want to crush your workouts without the gut distress? Grab my Pre & Post Workout For a Happy Gut Mini Course and Resource Bundle

📌Join FREE Masterclass: 6 Step Blueprint to Conquering IBS & Gut Pain

📌https://doi.org/10.3389/fcimb.2020.00073

📌https://pubmed.ncbi.nlm.nih.gov/23607879/

📌https://pubmed.ncbi.nlm.nih.gov/30883471/

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Have you tried following your doc’s recommendations and just upped the fiber and water… OR simply taken a prescription laxative like Restoralax or Miralax and a fiber supplement per the Rx, and gone on your way? But you’re still struggling with chronic constipation and irregularity…

Today we’re chatting about the common — and often complex — reasons for constipation to consider, and what you can do to support those healthy daily poops.

YOU’LL TAKEAWAY:

✅ 3 types of primary constipation (slow transit, normal transit and pelvic floor dysfunction)

✅ How diet, mental health, hormones, toiletting habits, medications can cause constipation

✅ Simple at home tools to uncover the underlying drivers for your constipation

✅ Understand IBS-constipation vs. functional constipation (not the same!)

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Want high touch support for IBS & Gut Relief? Apply for the Gut Harmony Method Program!

📌 Pelvic Floor Dysfunction and IBS: Expert Insights, Red Flags, and Self-Check Tools

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ENJOYING THE PODCAST?

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Aloe vera juice. Beet juice “cleanses.” Fart walks. Fibremaxxing. But… which of these current social media trends actually holds up under scientific scrutiny? 🤔

YOU’LL TAKEAWAY:

✅ Which trends are mostly hype vs. evidence-based

✅ What might help IBS, and what could make symptoms worse

✅ How to approach fibre strategically if you have gut issues

✅ Why “science-based” on social media doesn’t always mean… science-based

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 Want to learn my step by step Blueprint to IBS & Gut Pain Relief? → Join FREE MASTERCLASS here.

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✉️ CONNECT WITH ME: ⤵️

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ENJOYING THE PODCAST?

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Not sure what to say? Try: “I listen to this podcast because…” 🎧