Today is part two of our Digestion Starter Pack. If you missed part one, skip back to episode 105 for the first two tiers of the starter pack.
In this episode, we are diving into tier 3 and tier 4, which are food/nutrition and supplements, respectively, and covering how changes within those can help you improve your digestion.
As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:
(0:00) About today's episode
(0:22) Socks or no socks to sleep?
(2:12) Recapping tiers 1 & 2
(2:53) Tier 3 — Food
(4:32) Macro allotment & distribution
(9:54) Fiber allotment & distribution
(14:30) Keeping a food log/journal
(17:03) Food sourcing & FODMAPs
(19:12) **Bonus Tip** Alex's Vegetable Mash
(20:51) Meal timing
(22:36) Tier Four — Supplements
(23:13) Stomach acid testing/medications/chronic digestive issues
(24:57) A final disclaimer before supplements
(26:11) Fiber
(30:54) Probiotics (Saccharomyces Boulardii)
(36:12) L-Glutamine
(41:05) Zinc Carnosine
(47:03) Aloe Vera
(52:59) Marshmallow Root
(56:12) Magnesium
(57:25) A few extra things to consider
(1:03:07) Wrap-up

Additional Resources:
FODMAP Food List - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
Dealing With Low Appetite (PD Podcast Ep.39) - https://pod.fo/e/102948
Baking Soda/Stomach Acid Test - https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria
Squatty Potty - https://amzn.to/3JuBva4

Research:
https://pubmed.ncbi.nlm.nih.gov/32423084/
https://pubmed.ncbi.nlm.nih.gov/30439760/
https://pubmed.ncbi.nlm.nih.gov/34073366/
https://pubmed.ncbi.nlm.nih.gov/32190365/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065695/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/
https://www.ncbi.nlm.nih.gov/books/NBK92765/
https://pubmed.ncbi.nlm.nih.gov/16749917/
https://www.mdpi.com/2072-6651/12/10/619
https://www.mdpi.com/2072-6643/12/3/665
https://examine.com/supplements/glutamine/

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