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Hey fitness nerds!

Thank you all 91,453 of you!

Most people think fermented foods are just trendy health fads. But the connection between your gut health and athletic performance runs much deeper than you realise. Your gut produces the majority of your serotonin and directly influences everything from energy levels to recovery time.

I started adding kimchi to my meals six months ago and noticed my energy staying more stable throughout the day.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Do Fermented Foods Really Improve Fitness?

• Article Explained Simple: Brown Fat vs White Fat – How Your Body Burns Calories

• Top 3 Exercises for a Full-Body Workout

• Vegetable Chicken Miso Soup (Gut-Friendly Comfort) Recipe

Do Fermented Foods Really Improve Fitness?

Your gut is your second brain when it comes to fitness performance.

The billions of bacteria living in your digestive system directly influence how your body processes nutrients, manages inflammation, and even controls your mood during workouts.

The Gut-Performance Connection

Fermented foods contain live probiotics that strengthen your gut microbiome. A healthy gut produces more neurotransmitters like serotonin and dopamine, which improve motivation and reduce perceived effort during exercise.

Studies show athletes with diverse gut bacteria have better endurance and recover faster between training sessions. Your gut bacteria actually help metabolise lactate, the compound that causes muscle fatigue.

Research from elite cyclists revealed that those with the most diverse microbiomes could sustain higher intensities for longer periods.

Enhanced Nutrient Absorption

Your gut bacteria break down complex carbohydrates into short-chain fatty acids that fuel your muscles. Fermented foods improve the absorption of key nutrients like B vitamins, magnesium, and iron.

B vitamins are crucial for energy metabolism, while magnesium prevents muscle cramps and supports recovery. Poor gut health can block the absorption of these essential nutrients even if your diet contains adequate amounts.

Athletes who consume fermented foods regularly show higher levels of these nutrients in blood tests compared to those eating identical diets without fermentation.

Reduced Inflammation and Recovery

Intense exercise creates inflammation that slows recovery. Certain probiotic strains found in fermented foods produce compounds that actively reduce inflammatory markers.

Kefir, yoghurt, and kimchi contain strains that lower C-reactive protein and interleukin-6, two key inflammation indicators. This translates to faster muscle repair and less soreness between workouts.

A study of marathon runners found that those consuming fermented dairy had 40% less muscle damage markers post-race.

Immune System Support

Over 70% of your immune system lives in your gut. Fermented foods strengthen immune function by increasing beneficial bacteria that fight harmful pathogens.

Athletes are particularly vulnerable to illness during heavy training periods. Regular fermented food consumption reduces upper respiratory tract infections by up to 50% in endurance athletes.

This means fewer missed training days and more consistent progress toward your fitness goals.

The Best Fermented Foods for Athletes

Kefir provides the highest probiotic count and includes complete proteins for muscle recovery. Greek yoghurt with live cultures offers both probiotics and casein protein for sustained amino acid release.

Kimchi and sauerkraut deliver probiotics along with vitamin C and antioxidants that combat exercise-induced oxidative stress. These foods also provide electrolytes like sodium and potassium lost through sweat.

Miso soup combines probiotics with complete amino acids and minerals that support hydration and recovery.

Timing Your Intake

Consume fermented foods 1-2 hours post-workout when your gut is most receptive to beneficial bacteria. This timing also coincides with when your muscles need nutrients for recovery.

Starting with small portions prevents digestive discomfort as your gut adjusts to increased probiotic intake.

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Article of the Week

Top 3 Exercises for a Full-Body Workout

These compound movements target multiple muscle groups while saving time and maximising results.

When you only have 20-30 minutes to train, focus on exercises that work your entire body rather than isolating individual muscles.

1. Burpees

   1. This exercise combines cardio with strength training in one movement.

   2. Burpees work your chest, shoulders, core, glutes, and legs while elevating your heart rate.

   3. Start with 3 sets of 5-10 repetitions, focusing on proper form over speed.

   4. The explosive movement builds power while the plank position strengthens your core.
      
      

2. Deadlifts

   1. Deadlifts engage more muscles simultaneously than almost any other exercise.

   2. They target your entire posterior chain including glutes, hamstrings, lower back, and upper back.

   3. Begin with bodyweight or light resistance, focusing on hip hinge movement.

   4. This exercise builds functional strength for daily activities and athletic performance.
      

3. Turkish Get-Ups

   1. This complex movement challenges stability, strength, and coordination across multiple planes of motion.

   2. Turkish get-ups work every major muscle group while improving mobility.

   3. Start with bodyweight only, practising the movement slowly.

   4. Each repetition takes 30-60 seconds and provides both strength and cardiovascular benefits.

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Vegetable Chicken Miso Soup (Gut-Friendly Comfort) Recipe (makes 12 servings)

Perfect for post-workout recovery and gut health support. This soup provides protein, probiotics, and anti-inflammatory compounds.

I make a big batch on Sunday and reheat portions throughout the week when I need something warming and nourishing.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 185 kcal

• Protein: 22

• Carbohydrates: 12 g

• Sugars: 6 g

• Fat: 6 g

The Ingredients

• 3 cups low-sodium chicken broth

• 2 tablespoons white miso paste

• 8 oz boneless chicken breast, sliced thin

• 1 cup shiitake mushrooms, sliced

• 1 cup baby spinach

• 1 medium carrot, julienned

• 2 green onions, chopped

• 1 tablespoon fresh ginger, grated

• 1 clove garlic, minced

• 1 tablespoon sesame oil

• 1 tablespoon rice vinegar

Instructions

• Heat sesame oil in a large pot over medium heat.

• Add ginger and garlic, cooking for 30 seconds until fragrant.

• Pour in chicken broth and bring to a gentle simmer.

• Whisk miso paste with a small amount of hot broth until smooth, then add back to the pot.

• Add chicken slices and mushrooms. Simmer for 5-7 minutes until chicken is cooked through.

• Stir in carrots and cook for 2 minutes until slightly softened.

• Add spinach and green onions in the final minute of cooking until wilted.

• Remove from heat and stir in rice vinegar before serving.

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