You’ve been eating more fibre, started a low FODMAP diet, added some gut-directed lifestyle changes to your routine.. So how long will it take for you to “fix” your microbiome? Find out in today’s episode!

YOU’LL TAKEAWAY:

✨ How long it takes for the microbiome to recover after a big disruption like antibiotics or food poisoning

✨Subjective measure the microbiome is improving

✨Why symptoms can improve before big microbiome shifts can occur

✨ Short term vs. long term impacts of diet, supplement protocols on gut microbiota composition

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Get High Touch Personalized IBS & Gut Health Support in the Gut Harmony Method Program. → Apply Here.

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✉️ CONNECT WITH ME: ⤵️

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Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & fatigue. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.
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Did you know there’s been a 2% annual increase in colon cancer cases in adults aged 20-39 since the 1990s? We need to spread the word… Colorectal cancer is NO longer just a concern for older adults. But, the encouraging news is that many cases are preventable!

In our latest episode, colorectal surgeon and prevention advocate Dr. Zuri Murrel shares how you can feel more confident using evidence based tools to reduce your own risk for colorectal cancer!

Whether you’re in your 20s, 30s, or 40s, this episode provides clear, practical strategies to protect your health and break the stigma around a preventable disease!

YOU’LL TAKEAWAY:

✨ Colorectal cancer is increasingly common in younger adults, but many cases are preventable

✨Why fibre, whole foods, hydration, activity, Vitamin D are all powerful tools to lower your risk

✨Early screening via colonoscopies for those with family history is crucial for prevention

✨ Advocating for yourself and recognizing symptoms early saves lives

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👤 TODAY’S GUEST: Zuri A. Murrell, M.D. is a leading Los Angeles Colorectal Surgeon & Specialist.Currently Dr. Murrell serves as the Medical Director of Outreach and Quality Integration for Cedars-Sinai’s Samuel Oschin Comprehensive Cancer Institute, and a Physician Member on the Board of Directors of Cedars- Sinai Medical Center (2018-2024). He also is Chairman of the Cedars-Sinai Physician Medical Staff DEI Taskforce.

📌⁠⁠Dr, Zuri’s Instagram⁠⁠

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👩🏻‍💻 REFERENCES & LINKS MENTIONED: ⤵️

📌 ⁠⁠2018 meta analysis – dietary fibre intake and risk of proximal and distal colon cancers⁠⁠

📌⁠⁠NOVA Classification of Processed Foods⁠⁠

📌⁠⁠⁠2011 meta analysis - Dietary fibre, whole grains, and risk of colorectal cancer⁠⁠⁠

📌⁠⁠⁠Circulating vitamin D levels and colorectal cancer risk: A meta-analysis and systematic review of case-control and prospective cohort studies⁠⁠

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✉️ CONNECT WITH ME: ⤵️

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🖥️ ⁠⁠⁠⁠ Shop the Resource Suite⁠⁠⁠⁠⁠

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ENJOYING THE PODCAST?

Your rating & review help this show get into the earbuds of more listeners navigating wanting to be proactive about their colon health. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.Not sure what to say? Try: “I listen to this podcast because…” 🎧

Hot flashes, bloating, mood swings? In this episode we explore the connection between perimenopause and IBS, discussing how hormonal changes can impact your digestive health. We chat about common symptoms of perimenopause, the complexities of IBS, and practical strategies for managing symptoms through nutrition, exercise, and expert support.

YOU’LL TAKEAWAY:

✨How ovarian hormonal fluctuations during perimenopause can affect digestion, and exacerbate IBS

✨Why tracking symptoms is crucial for understanding health changes, and how to do it properly

✨Key dietary adjustments to manage blood sugar and digestive health

✨Behaviour strategies including exercise balance, sleep hygiene for gut and hormonal support

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👩🏻‍💻 REFERENCES & LINKS MENTIONED: ⤵️

📌 DEXA Scan Health Insights

📌 10.1089/jwh.2015.5556

📌 10.1177/030006059101900504

📌 10.3892/ol.2019.10983

📌 https://doi.org/10.1080/15502783.2023.2204066

📌 Do Women Need More Sleep Than Men?

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✉️ CONNECT WITH ME: ⤵️

📱⁠⁠⁠⁠Follow on Instagram⁠⁠⁠

🎁 ⁠⁠⁠Grab a Freebie!⁠⁠⁠

🖥️ ⁠⁠ Shop the Resource Suite⁠⁠⁠

👩🏻‍⚕️ ⁠⁠⁠Apply For Coaching⁠⁠⁠

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ENJOYING THE PODCAST?

Your rating & review help this show get into the earbuds of more listeners navigating gut issues, IBS & the menopause transition. Scroll down in Apple Podcasts or Spotify, tap ⭐⭐⭐⭐⭐, and write one quick sentence.
Not sure what to say? Try: “I listen to this podcast because…” 🎧