How to Have a Healthy Gut

You have more bacteria 🔎 in your body than you have cells, and scientists are now learning that the bacteria in your gut are responsible not just for helping digest food, but for many aspects of your health.

Ideally, you want a healthy population of “good” bacteria in your gut, because they help keep the “bad” bacteria away. People who have too much “bad” bacteria can have issues like Crohn’s Disease, irritable bowel syndrome, and ulcerative colitis. Recently, scientists have discovered that a healthy gut microbiome might help prevent heart disease 💊, kidney disease, anxiety, depression, and obesity or weight gain.

Signs of an unhealthy gut 👎😨💩

Okay, so gut health is really important — but how do you improve something you can’t even see, and how do you know if your gut is unhealthy in the first place?

The obvious sign that your gut microbiome might be unhealthy is if you’re experiencing constant stomach problems like gas, bloating, constipation, diarrhea 💩, and heartburn.

Other signs could be sleep disturbances 🛏 or fatigue, unexplained weight gain or loss, skin irritation, or mood disturbances.

How to improve your gut health 👌🍎👍

The absolute best thing you can do for your gut health is to eat a diet full of plant-based 🌱foods and lean protein 🐔, while avoiding sugary, processed foods. Gut bacteria feed on dietary fiber, especially the fiber that comes from green, leafy vegetables 🍏 like spinach, kale, chard, cabbage, broccoli, and salad greens. This food for the “good” bacteria is called “prebiotics.”

In addition to prebiotics, you can also consume “probiotics,” or live bacteria found in certain foods and supplements. Naturally fermented foods like yogurt, sauerkraut, kimchi, miso, and kombucha are all probiotics that also happen to be delicious 💪.

You can ingest probiotics in supplement form, but probiotic supplements contain a limited number of bacteria. You’ll get a much more diverse set of bacteria in fermented foods. What’s more, probiotic supplements don’t have close to the amount of bacteria found in fermented foods. To gain the most health benefits, you need between one hundred million and one billion bacteria per serving of food. Most fermented food, including yogurt with active cultures, contains this amount in a serving. When probiotics supplements sit on the shelf, many of these bacteria die, so you’re likely getting less bacteria than advertised.

Fermented food like sauerkraut and yogurt also contain indigestible carbohydrates that act as prebiotics — so you’re accomplishing two things with every bite 🔥🔥🔥!

Feed your gut 🍏🍐🍑🍓!

If you’ve struggled with stomach issues, are lacking energy, or are struggling with your weight, try introducing fermented foods into your diet. Start with a cup of unsweetened yogurt, or if you don’t eat dairy 🍶, try sauerkraut or kombucha.

Your gut will thank you 😁!




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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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