Can drinking alcohol truly offer any health benefits, or is that just a myth we’re eager to believe? In this episode, we aim to inspire a renewed commitment to wellness in the new year with our guest, Dr. Ponni Perumalswami, a prominent hepatologist at the University of Michigan, who helps us unravel the complicated relationship between alcohol, the gut, and liver health. With her expertise, we tackle common misconceptions and explore the notion that less is more when it comes to alcohol consumption.

We dive into definitions that may surprise you, such as the different thresholds for binge drinking and heavy alcohol use among men and women. Dr. Perumalswami sheds light on the stigma associated with alcohol abuse and how it can impede access to support, urging healthcare professionals to improve patient assessments for alcohol use while providing a safe and supportive approach to care. We explore alcohol use disorder as a chronic brain condition and emphasize the essential need for comprehensive support for those affected. Additionally, we examine the interaction between alcohol use and common mental health conditions like anxiety and depression.

Whether you dabble in an occasional cocktail or perhaps have found yourself drinking more than you like, we provide tangible (and tasty) strategies for reducing alcohol intake and promoting healthier habits. Discover how simple changes such as opting for a fun mocktail and drinking less can enhance sleep, relationships, and overall well-being. Join us as we advocate for making informed choices towards a healthier, happier you.

References:
Alcohol's Impact on the Gut and Liver

Alcohol, the gut microbiome and liver disease

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Did you know that a balanced gut microbiome can improve nutrient absorption, reduce inflammation, and support mood regulation? Incorporating simple habits into your daily routine—such as eating fiber-rich foods, staying hydrated, restful sleep and managing stress—can make a significant difference in how your digestive system works and gut microbiota function. Join Kate Scarlata and Dr. Megan Riehl on this must-listen episode of The Gut Health Podcast as they break down their top 10 tips for gut health and offer actionable strategies for overall wellness!

You will learn the key elements that link stress to our digestive health, exploring everything from the impact on gut motility to the downstream effects on our resident gut microbiota. Learn the science behind cognitive behavioral therapy (CBT), meditation, and the connection to digestion.

Explore the power of nutrition to supercharge your gut microbiota but also the fascinating impact of diet on mood. With guidance on incorporating fiber-rich and fermented foods into your diet, Kate and Dr. Riehl emphasize gentle introductions for sensitive tummies and the many benefits of regular exercise for both the body and the mind. Tune in for engaging tips and personal stories that empower your journey to a balanced and happy life for you (and your gut!).

Podcast Reviews (Thank you!!)

References:

Cognitive behavioral therapy for irritable bowel syndrome induces bidirectional alterations in the brain-gut-microbiome axis associated with gastrointestinal symptom improvement

Alteration of faecal microbiota balance related to long-term deep meditation

Diet and Gut Microbiome: https://pmc.ncbi.nlm.nih.gov/articles/PMC9455721/

Benefits of Forest bathing: https://pmc.ncbi.nlm.nih.gov/articles/PMC6886167/pdf/12199_2019_Article_822.pdf

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Discover the intricate world of celiac disease with insights from two esteemed GI dietitian experts, Nick Trott of the Royal Hallamshire Hospital in Sheffield, England and Lori Welstead, from the University of Chicago Medicine. Within minutes of this episode beginning, you learn that a celiac diagnosis can happen in the absence of noticeable GI symptoms and that it is possible to find great delicious gluten-free meals outside your home with some tips and tricks!

Kate, Dr. Riehl and their guests highlight the challenges and triumphs of living gluten-free head-on, unraveling common misconceptions surrounding gluten-related symptoms and the necessity of gluten-free diets. We shed light on personal stories of dietary transitions (and the often undiscussed topic of food shaming), the grief of losing gluten, and the resilience needed to embrace a new lifestyle. While there can be emotional and nutritional challenges that accompany this diagnosis, you will feel validated and hopeful throughout this episode as you hear the latest research advancements and the evolving landscape of celiac disease management.

You are in for a gluten-free treat with Episode 10 as it is packed with practical guidance, hot off the press science and expert insights for anyone touched by or interested in celiac disease.



Helpful information and resources

Information on the drug development pipeline:

https://www.beyondceliac.org/research/drugdevelopment/drug-development-pipeline/

Learn about the clinical trial process:

https://www.beyondceliac.org/wp-content/uploads/2020/10/Clinical-Trial-Process-Infographic-from-Beyond-Celiac.pdf


The Dating and Celiac Disease Study

Lebovits J, Lee AR, Ciaccio EJ, Wolf RL, Davies RH, Cerino C, Lebwohl B, Green PHR. Impact of Celiac Disease on Dating. Dig Dis Sci. 2022 Nov;67(11):5158-5167.

https://pubmed.ncbi.nlm.nih.gov/35635630/

Restaurant finding app: Find Me Gluten Free

America's Test Kitchen book: How Can it Be Gluten-Free

Podcast and documentary: The Celiac Project

Third party testing: Gluten Free Watchdog

Thank you to Zego Foods for the sponsorship of this episode.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Sleep isn’t a luxury—it’s essential. In this episode, we’re exploring the critical connection between sleep, gut health and overall well-being, backed by cutting-edge research. Join us as we welcome Dr. Cathy Goldstein, a renowned professor of neurology at Michigan Medicine and an expert in sleep disorders. Ever wondered why melatonin supplements might not be the solution to insomnia? Dr. Goldstein is here to debunk that myth and highlight the transformative impact of behavioral and lifestyle changes on sleep quality. We’ll also delve into the fascinating links between mental health, sleep, meal timing, and digestion. Plus, you might be surprised to learn that gastroenterologists often detect sleep disorders first, thanks to the unexpected findings during routine colonoscopies.

Discover the current science for treating obstructive sleep apnea and insomnia, with a deep dive into the effectiveness of Continuous Positive Airway Pressure (CPAP) and a specialized therapy called, Cognitive Behavioral Therapy for Insomnia (CBT-I). Dr. Goldstein explains the significance of sleep hygiene and the vital role that different sleep stages play in our cognitive function and overall well-being. Learn about the impact of circadian rhythms on gut health and sleep, and how late-night eating can wreak havoc on your quality of sleep.

As we navigate through the fascinating relationship between nutrition and sleep, Dr. Goldstein highlights the potential of personalized dietary plans and surprising research regarding supplements and sleep quality. You'll also get practical advice on the limitations and best uses of wearable sleep tracking devices. No matter your age, this episode offers actionable tips to improve sleep at every stage of life. Don't miss this thought-provoking episode packed with expert advice and valuable information to optimize your sleep and overall health.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Experience runner's trots, belly cramping, and/or heartburn and reflux while exercising? You are not alone! Join us in our latest episode featuring the expert insights of Leslie Bonci, a renowned sports dietitian who has worked with top-tier teams like the Kansas City Chiefs and Pittsburgh Steelers. Discover why less is often more when it comes to fueling during exercise. Leslie breaks down the myths surrounding fueling for exercise and provides actionable tips to help you train both your gut and muscles for peak performance.

Fueling for endurance performance shouldn't be a one-size-fits-all approach. In this episode, we delve into the importance of carbohydrates and the benefits of customizable, homemade snacks that cater to sensitive stomachs. Not a fan of the overly sweet gels? Leslie shares delicious recipes for savory energy bites (and more) that can keep you going. We also explore the innovative concept of waterless electrolytes, a game-changer for athletes who struggle with high fluid volumes. You'll also hear valuable insights regarding the role of dietitians in crafting tailored nutrition plans.

Athletic success is about more than just physical prowess—it's about holistic health. Leslie emphasizes the importance of maintaining muscle mass, emotional resilience, and a balanced diet! This episode provides key tips for achieving a well-rounded, mindful approach to exercise, along with essential information about nutritional science and stress management. Join us for an enlightening discussion that celebrates the synergy of the mind, the gut, and the foods you eat for optimum athletic performance.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Not one of us are completely immune to an occasional episode of diarrhea. Whether you can trace it back to something you ate or an uptick in stress, liquid poop is not ideal. Kate and Megan are joined by a giant in the field of gastroenterology, Dr. Jessica Allegretti from Brigham & Women's Hospital in Boston, Massachusetts to do a deep dive discussion into diarrhea.

Together, they discuss the various causes of diarrhea, from common infections and food intolerances to more chronic conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Dr. Allegretti offers valuable insights into the concerns surrounding Clostridium difficile (C. diff) infections and the complexities involved in diagnosing and treating recurrent cases. We also explore cutting-edge research of live biotherapeutic products (LBPs) and their promising role in the innovative area of fecal microbiota transplantation (FMT) with the guidance of this world-renowned expert.

And, we couldn't discuss diarrhea without acknowledging the potential role of food, stress and the intricate relationship between our gut microbiome and our behaviors. Kate and Megan provide practical tips and tricks to the nutritional and behavioral management of this often times anxiety provoking symptom that leave all listeners feeling empowered with strategies when it comes to the runs.

Whether you've had C.Diff, are managing IBS-D or just curious about this common symptom this episode is a must listen! Tune in for practical insights and valuable strategies to improve your well-being and gut health.

Read more:
Diagnosis and Management of Clostridioides difficile Infection in Patients with Inflammatory Bowel Disease

Yale Medicine: C. Diff Infection overview

Approach to the Patient with Diarrhea and Malabsorption

Low FODMAP tools

Diaphragmatic breathing (video by Dr. Megan Riehl)

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Join us on The Gut Health Podcast as we uncover the many facets about constipation with the distinguished gastroenterologist, Dr. Darren Brenner. Think probiotics are the cure for your sluggish digestive system? Think again. Dr. Brenner dispels common myths and reassures us about the safety of stimulant laxatives like Senna and Bisacodyl when used correctly. Together, we'll redefine what it means to be constipated, acknowledging that not everyone needs the "perfectly formed" daily bowel movement to be healthy.

Dive into the often-missed topic of pelvic floor dysfunction and how it contributes to constipation. Dr. Brenner breaks down the complexities of functional defecation disorders and dyssynergic defecation, emphasizing the urgent need for early diagnosis and the role of specialized physical therapy. The conversation doesn't shy away from discussing the significant impact of trauma on pelvic floor health, advocating for open, empathetic communication between patients and providers to create a supportive therapeutic environment.

For those over 45, we highlight red flags in constipation that you shouldn't ignore, from unexplained weight loss to sudden changes in bowel habits. Learn the distinctions between Small Intestinal Bacterial Overgrowth (SIBO) and Intestinal Methanogenic Overgrowth (IMO) and how they can exacerbate your symptoms. Finally, take home practical tips on nutrition, stress management, proper toileting behavior, and the importance of regular exercise. Dr. Brenner even shares his expert strategies to help you maintain great elimination habits, a healthy gut and overall well-being.

Check out some great constipation references/resources below:

The psyllium powder Kate uses is Kate Naturals (not Kate Farms), here is an Amazon link to the product.

Brenner, D et al. Best Practice for the Management of Chronic Idiopathic Constipation and Irritable Bowel Syndrome with Constipation: A Roundtable Discussion and Review. The American Journal of Gastroenterology 117(4S):p S1, April 2022

IBS-C: New & Novel Management: Webinar via Tuesday Night IBS
A multi-disciplinary approach to IBS with constipation.

Axis, A et al Gastroenterology and Endoscopy News, 2024. Emerging Treatments for Chronic Constipation and Defecation Disorders.

Review article: do stimulant laxatives damage the gut? A critical analysis of current knowledge.

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.

Bloating can range from mildly annoying to downright painful, can happen for a multitude of reasons and you've likely experienced it! Expert and world-renowned gastroenterologist, Dr. Brian Lacy from Mayo Clinic Jacksonville joins Kate and Dr. Riehl to explore the science behind bloating and abdominal distention. Dr. Lacy breaks down the details of when extraintestinal gas may not be your bloating culprit and how stress and diet can mess with your gut.

Join us as we explore the brain-gut connection and uncover how our mental state can influence digestive symptoms. Discover how stress can turn a sensitive gut into a full-blown uproar of discomfort. By highlighting that these symptoms are not "all in your head," Dr. Lacy helps us navigate the intersection of emotional well-being and physical health. He also emphasizes the importance of diet to manage bloating and why sometimes, eating the healthiest foods can bloat the belly.

Finally, we focus on the often-neglected discussion connecting constipation and bloating. It's time to get acquainted with our pelvic floor muscles and learn why sometimes the best remedy is not another pill but a new understanding of our body's inner workings. Dr. Lacy sheds light on the relief pelvic floor physical therapy can offer and shares actionable tips — from diaphragmatic breathing to abdominal massages — that might just offer the release you've been seeking. So, if you're ready to banish bloating and calm your gut for good, this is an episode not to be missed.

This episode is sponsored by Ardelyx

References to check out:

• Lacy, Brian E. PhD, MD, FACG1; Cangemi, David J. MD1. A Pragmatic Approach to the Evaluation and Treatment of Abdominal Bloating. The American Journal of Gastroenterology 117(5):p 701-705, May 2022. | DOI: 10.14309/ajg.0000000000001665
• Lacy BE, Cangemi D, Vazquez-Roque M. Management of Chronic Abdominal Distension and Bloating. Clin Gastroenterol Hepatol. 2021;19(2):219-231.e1. doi:10.1016/j.cgh.2020.03.056
• Moshiree B, Drossman D, Shaukat A. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology. 2023;165(3):791-800.e3. doi:10.1053/j.gastro.2023.04.039

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.