Train Your Gut Like an Athlete: The Secret to Stronger Digestion

Gday mate!

It’s that time of year in NYC where the sun teases us with warmth, but the mornings still demand layers. You step outside bundled up, only to find yourself stripping down to a T-shirt by midday. I find it fascinating how our bodies adapt to the cold. A crisp 6°C feels very different depending on whether you’re coming out of winter or summer. When our Saturday long run crew ran last weekend in 3°C, we ended up with shirts off—but that definitely wouldn’t have happened heading into winter. Our bodies build resilience over time, but if we don’t maintain that exposure, we have to recondition ourselves all over again. The same is true for digestion. Just like we train for the cold, our digestive system needs consistent conditioning to function at its best. This week, we’re diving into three key topics:

In this weeks Newsletter (5 min read):

🥤 Whole vs. Liquid Foods—what fuels your digestion best?

🥦 The Power of Digestive conditioning—how to train your gut like you train your body. With recipes!

👟 Who won the On giveaway?!

If you feel the information I provide here every week is value add to you and would be to someone else you know use this link HERE for them to sign up (you can win some epic prizes)

Quick one… yes i am a big fan of supplementing with protein shakes and of course the incredible benefit of AG1 for your gut… but you should still be concentrating on your whole foods! for me to hit what i need every day i need these supplements, but the primary intake of my day is whole foods :)

Whole vs. Liquid Foods—What Fuels Your Digestion Best?

Not all food is digested equally. Whole foods, like fibrous vegetables, whole grains, and lean proteins, require more energy to break down. This keeps your metabolism active, strengthens your digestive enzymes, and ensures your gut is working optimally.

Liquid foods, on the other hand, provide quick and easy absorption. Smoothies and protein shakes are great when you need a fast nutrient hit—post-workout, for example—but if you rely too much on liquid nutrition, your gut doesn’t get the same level of activation. It’s like skipping out on resistance training—your digestion becomes less efficient over time.

To build a strong digestive system, prioritize whole foods while strategically using liquid nutrition as a supplement, not a replacement. I always say it is like skipping the gym for a couple of weeks. You need to train your internal body like you do the external

The Power of Digestive Conditioning—How to Train Your Gut Like You Train Your Body

Digestive Conditioning is a term I am going to use a lot, so strap in 🙂. Your digestive system thrives on challenge and variety. Just like your muscles need resistance to grow, your gut benefits from breaking down different textures, fibers, and macronutrients.

If you think about endurance athletes, they don’t just wake up one day and decide to run a marathon. They build their tolerance over time, increasing their mileage gradually so their body adapts.

Some of the world’s longest-living populations, like those in the Blue Zones, consistently eat fibrous, whole foods that support their gut microbiome. They rarely rely on processed or liquid-based meals, and as a result, their digestive systems stay strong well into old age. Here’s how to keep your digestion in top shape:

1️⃣ Eat a Variety of Whole Foods: Different nutrients support different strains of gut bacteria, which are essential for optimal digestion. Incorporate diverse food sources to strengthen your microbiome. A mix of raw and cooked vegetables, whole grains, and fermented foods can help introduce good bacteria and keep digestion functioning efficiently.

2️⃣ Chew Your Food Properly: Digestion starts in the mouth. Breaking food down thoroughly before it reaches your stomach reduces digestive strain and improves nutrient absorption. Studies show that people who chew more tend to digest food better and experience fewer gut-related issues. Avoid work when eating, even if you have to sit at your desk (which I would recommend you don’t), try to separate yourself from the stress. There is a reason you get an upset stomach when you are stressed.

3️⃣ Introduce Harder-to-Digest Foods Gradually: If you’ve been relying on soft or liquid foods, slowly reintroduce whole foods to help your gut rebuild its natural strength and function. This is especially important for endurance athletes who may rely on liquid nutrition during long races but need to maintain gut health in everyday life. Think of it like training: if you stop exposing yourself to challenge, you lose your edge. But with consistency, your gut becomes more efficient and resilient over time.

Some of my easy whole food recipes!

🍗 Mediterranean Lemon & Olives Chicken Tray bake CLICK HERE

🌮 Tortilla Lasagna! CLICK HERE

Who Won the On Giveaway?

Drumroll, please… 🥁 We’re excited to announce that the winner of the On giveaway is Leah Pressman!! Congratulations! Keep an eye on your inbox for details on how to claim your prize. And if you didn’t win this time, don’t worry—there are more exciting giveaways coming soon! Stay tuned, and keep training—both your body and your gut..

Quick Notes:

🥗 Next week we are going to break down the cost and decisions between frozen and fresh veg

🐶 We Feed Raw is releasing a game changing product for all my dog parents! Maverick has really been enjoying it, announcement next week

🎥 Thanks for all the On entries. it is epic to see you all watch the Youtube series, more of these prizes to come. We are dropping my next episode with Noah Olsen this Saturday! SUBSCRIBE HERE TO THE YOUTUBE CHANNEL

Cheers,

DC

#EatGoodFeelGood