Eat All the Protein You Want — It Won’t Work Without This

G'day Legend,

Two guys are still running the BPN G1M ultra — 40+ hours, no finish line, just one more lap than the other. Brutal, right? Most of us aren’t doing that... But inside, your body is in a quiet battle of its own — to recover, rebuild, and adapt. You’ve heard of the gut-brain connection. But there’s another link just as critical for performance — one you probably haven’t heard of yet… lets dive in

In this weeks Newsletter (4 min read)

🥢 What is the Gut-Muscle Axis?

🍽 Why your muscles have been losing out

💬 What probiotic foods to hit every day

If one of your friends thinks greens are not important … make sure you send them THIS link and make sure they accept to get a referral prize :)

What Is the Gut-Muscle Axis?

A little rewind — the gut-brain axis is a direct neural pathway. The gut-muscle axis isn’t. There’s no vagus nerve wiring your gut to your quads. Instead, it operates through a powerful network of biochemical messengers. Think of it like this: just because the train tracks are connected doesn’t mean the air traffic controller isn’t essential.
Different systems, same outcome — movement, coordination, and performance.

This is where SCFAs (short-chain fatty acids) come in. These are produced when the probiotics in your gut ferment prebiotic fibers — and what you get are these powerful postbiotics. (Shoutout to Dr. B, Mr. Gut Health himself.) Last week, I wrote about why 34g of prebiotic fiber daily should be a non-negotiable. If you're chasing performance, this is a follow-up you won’t want to miss.

SCFAs have long been known to support gut lining integrity and brain health — but now we’re starting to see how they influence muscle development too. A recent 2025 review in Nutrients broke it down. SCFAs — especially butyrate — have been shown to:

• Reduce inflammation in muscle tissue

• Improve mitochondrial function (more energy per cell)

• And significantly enhance muscle protein synthesis (MPS)

More research definitely needs to be done here, but if you're dialed in with your macros, but still feel sluggish or slow to recover, it might be that your gut isn’t converting the food into gains the way it should

😬 Why your muscles have been losing without this…

We covered this last week, but it’s worth repeating:
The average American gets less than 15g of fiber per day — and when it comes to probiotics, most get virtually none. Between processed diets, low plant diversity, stress, and medications, we’re simply not giving our gut the tools it needs to do its job.

Without enough good bacteria, your body can’t convert fiber into SCFAs — the very messengers that amongst many things (honestly thinking of SCFA like my wonderful mum and all the stuff she did and continues to do for me) help regulate inflammation, energy production, and protein synthesis.

So even if you’re eating clean and hitting your protein, you might not be extracting the full benefit — especially when it comes to recovery and muscle growth.

🥦 ✅ The Gut Gains Solution

Like always mate, I want to provide you with the problem but then make you realize how possible it is for you to fix it? This is all in your control. Just like tracking your workouts or dialing in your hydration, you can start training your gut to support your performance goals… ill say it again, time to get your reps in.

The following foods contain probiotics and I want you to aim for 1–2 servings per day of probiotic-rich foods like:

• Kefir

• Kimchi

• Sauerkraut

• Yogurt

• Miso

• Tempeh

So, if you are having my Power Bowl every day, then you are pretty much on point, be it maybe one more option from above (yes I have plenty of recipes that contain miso too 🙂 )

Another option is to do what I have been doing every day for the past 8 years (and sometimes twice), which is taking a scoop of AG1. Why I think it is even more important now is because it now contains 5 of those probiotic strains in our clinically trialed and tested new next gen formula. So if you are looking to improve your performance in even more areas and do not have any probiotics, click my link HERE and ill not only send you the monthly pouch, but also 5 free travel sticks and years supply of Vitamin D3+K2.

I still get those whole foods in above, but AG1 has been my nutritional insurance for almost a decade now

Recipe: Breakfast Sandwich HERE

Quick Notes

💪 Watching the BPN Go One More Ultra was like watching a Netflix doc, congrats to all those who competed

🏃🏻‍♂️ Hyrox NYC this weekend! Pumped to see everyone there. It is going to be electric! We have a shake out run on Thursday night, stay tuned on insta for where to meet

🏀 Proof that no one is perfect, my WHOOP is not happy with me with the Knicks in the playoffs, but after the series ill be back on track

#EatGoodFeelGood