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2. There are two predominant families of bacteria:
Firmicutes – generally found in
excess in the guts of obese humans.
Bacteroidetes – generally found in
excess in the guts of lean humans.
3. Probiotics are actual bacteria: You can ingest “good” bacteria in the
form of probiotics. These can be found
in cultured and fermented foods andprobiotic supplements. Getting them
is only half the battle. They must be
properly fed to remain healthy. Enter
prebiotics.
4. Prebiotics are the food that feed your bacteria: Dietary beris the key to feeding Bacteroidetes,
which cannot be found in probiotic
supplements.
5. All fiber is not created equal! Fiber is a carbohydrate found in plant
foods that the human body cannotdigest. Fiber contributes no calories
or food energy, so really you can't eat
too much of it! By denition, prebiotic
ber is ber that does not get digested
in the stomach or the upper intestine
and remains available for health
providing properties by the time it
reaches the colon. The human body
does not digest it, but your friendly little
microbes feast upon it!
Ok, so you’ve just been given the
CliffsNotes on your gut microbiome. So,
what now? How can you even knowif your gut microbiome is healthy?
Well, this is where the power of poop
comes in! We live in a glorious time
of advanced technologies that have
allowed us to explore the human body
in ways we never previously thought
possible.
Scientists have developed techniques
that allow them to identify the specic
strains of bacteria found in your unique
gut microbiome by analyzing fecal
samples. Not only is this possible, it’s
also readily available to the public ata very affordable price! Companies
like uBiota, UBiome, and American
Gut (actually a research project) offer
analysis of your poop for $100 or less.
Personally, I went with “uBiome,”
and the entire process could not have
been more painless. Simply visit Biome.
com and order a “Gut Kit.” A one-
time purchase is $89 and your kit
will be shipped to your doorstep. The
kit includes detailed, yet very simple
instructions for collecting a very small
sample of your fecal matter. Trust me,the process is not nearly as unpleasant
as you may be picturing. Just follow the
instructions and mail your sample back
to uBiome. In a few weeks time, you
will get the results from your sample
and can begin exploring all of the
bacteria found in your microbiome!
Once you receive your results, the
real genius of uBiome is revealed.
Their interactive dashboard allows you
to not only explore the types of bacteria
found in your gut, it also educates
you on the specic functions of eachstrain. You can even compare your
results with a huge population of others
who have used uBiome in the past.
Not only do you need probiotics, but you need to get prebiotics in your system, too. Good sources include raw
asparagus, Jerusalem artichokes, garlic, bananas, raw and cooked onions, and legumes.
My diet, while it changes daily
based on my physical output and
training schedule, would most closely
resemble The Paleo Diet. For that
reason, I have a pretty healthy ratio
of Frimicutes vs. Bacteroidetes in my
microbiome. That being said, thanks
to my Eastern European genetics, I
have always stored a small amount of
excess fat in my lower abdominals. At29 years old, I had pretty much just
accepted that this would always be
the case. But after my experience with
uBiome, I had the feeling that maybe
I had inadvertently stumbled upon the
secret to solving my problem once and
for all: my Bacteroidetes!
Some research has shown that obese
humans tend to have a gut microbiome
that is dominated by Firmicutes and is
decient in Bacteroidetes. This could be
the reason why so many obese people
often fail when trying to lose weightwith “fad” diets. If they do not x their
unhealthy microbiome, they will not see
the results they desire in the long-term
from any diet.
On the ip side, lean humans tend
to have a gut microbiome that is
dominated by Bacteroidetes and far less
Firmicutes. Think about it: we all have
that one friend who could literally eat
cheeseburgers all day and still maintain
an effortless six-pack. It is my personal
belief that Bacteroidetes are the key
factor that allows those people to staylean.
So what does all of this mean? The
bad news is that the typical Western
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Eating fermented foods like sauerkraut, kimchi, and kombucha can help flatten your tummy and get your gutmicrobiome back in good running condition.
Diet is horrible for the health of your
gut microbiome. The average American
does not get anywhere near the amount
of prebiotic ber they need to help
Bacteroidetes ourish. The good news is
that you can implement simple dietary
changes today and begin to change theratio of your gut microbiome in as little
as 48 hours! Just with the information
provided in this article, you can work
towards changing your gut microbiome
for the better. Here’s how:
Eat fermented foods daily:■Sauerkraut – I like to mix a couple
of tablespoons into scrambled eggs.
Delicious!
■Kimchi
■Kombucha – You can also explore
the process of making your own
Kombucha at home!
Eat more prebiotic fiber:■Jerusalem Artichoke (also available
in capsule form on Amazon.com)
■Leeks: Sautee lightly in a skillet with
a bit of grass-fed butter for a delicious
addition to almost any meal!
■Resistant Starches – such aspotato starch (up to 1 Tbs per day)
Eat more healthy fats:■Grass-fed Butter/Coconut Oil –
Cook your meals in either of these
■Wild-Caught Salmon (Also consider
an Omega-3 supplement)
■ Avocados
■Cold-pressed olive oil
That’s it. Seriously, it’s that simple.
As I studied the results of my gut kit,
I realized that while my own microbiome
seemed to be pretty healthy, I still
had slightly more Firmicutes than I did
Bacteroidetes. I set out to see what
would happen to my body composition,
namely my body fat percentage, if I
implemented specic dietary changes
in hopes of tipping the scale in favor of
Bacteroidetes.
It’s an unscientic study for sure, andwhile there are a number of factors that
could be contributing, the introduction
of fermented foods and large quantities
of prebiotic ber to my daily diet has
produced results in my physique. My
lower abs are more dened and I shed
a grand total of 3 percent body fat in a
matter of weeks! In all of my years of
training, I have never experienced such
drastic results in such a short period of
time. So Bacteroidetes are my new best
friends and I intend to keep feeding
them well.MS&F
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› ›
› ›
››■30SECOND BUNNY HOPS OVER BENCH
Grab the bench and stand to one side. Your weight
should be in your upper body as you push from the
floor and hop over to the other side of the bench.
A good substitution for these would be mountainclimbers.
■30SECOND
SINGLE LEG SQUAT
Put your right foot
backwards onto the
bench in an elevated
position. All of your
weight should be on
your front leg. Sink into
that leg as if you were
performing a squat. Do
not let your knee go
past your toes. Make it
more difficult by holding
dumbbells. Do 30
seconds for each leg.
■30
SECOND
SQUAT AND
PRESS
Standing next to
the bench, hold
two dumbbells.
Squat down
parallel to
the floor, with
dumbbells at
shoulder level.
When you
stand, press
the dumbbells
overhead in one
movement.
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MAX FITNESS
Feeling in a Rut? Six Signs You Are Doing
Better Than You Think!BY LINDA HEPLER, BSN, RN
some people, progress is getting to the
gym twice in a week or even getting out
of bed in the morning! I believe that
progress needs to be evaluated based
on small goals and large goals, and
should be determined by the individual
person, not what society expects us to
be doing.”
Not sure what to credit yourself for?
Here are some signs that you may be
doing better than you think you are:
1. You can appreciate what you
have. Maybe it’s not perfect, but if
you have the basics – food, shelter,
clothing, and a job – and you’re able to
count yourself lucky. “It’s a great place
to start,” said Chicago-based licensed
clinical professional counselor and
author of Stress in the Modern World ,
Serena Wadhwa, Psy.D. “When we see
where our starting mark is, it may go a
long way in recognizing how the rest of
the journey may be,” she explained.
YOU JUST returned from girls
(or guys) night out and you can’t
help but compare your own life –
unfavorably – to that of your friends.
Here you are, 30-something,
unmarried (with no prospects on
the horizon), still living in a cramped
apartment, and working a job that
leaves you less than thrilled. Sound
familiar?
It’s not uncommon by the time
you reach your 30s to focus on what
you haven’t achieved. But instead of
measuring yourself against what others
have accomplished, it may be healthier
to reect upon your own life, and to
take credit for the progress – however
small and inconsequential it seems –
that you’ve made along the way.
“Progress can be dened in many ways,”
said Stacy Kaiser, Live Happy Editor at
Large and licensed psychotherapist. “For
If you think that being grateful for
the small things rather than focusing
on what you don’t have is “settling,”
there’s another perspective to consider,
according to Dr. Wadhwa: “Settling is
giving up, losing faith,” she said. And
you don’t have to lose faith that you can
better your circumstances in order to
appreciate what you have right now.
2. You take responsibility for your
life. Taking responsibility for your
life is more than having a job and
supporting yourself. It means that even
if you’ve had horrible experiences,
whether as a child or an adult – and
who hasn’t? – you know that you can
choose to move forward from them
and to create a better future. “I always
say that you’re the only person that is
around you 365 days a year, 24 hours
a day,” said Kaiser. “This means that
there is only one person that you can
count on on a regular basis to truly
MENTALLY FIT
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0 WWW.MAXMUSCLE.COM ı MARCH 2016
MAX IMAGE
The Fit Guy's Beach Must-HavesYou'd rather be up and out, doing—living—rather than binge watching anything. So when we thought about what
you should pack for the beach, we kept it full of action. Except for that hammock. After all, you'll want to take atleast some time to relax. It is the beach, you know.
Thrw Soe Shade Protect your eyes and look effortlessly cool in TOM FORDRICK AVIATOR POLARIZED SUNGLASSES. $450,
TomFord.com
Ice Dwn Keep your drinks and nutritious snacks cold all day with theworld-renowned insulating power of a YETI COOLER .
$249, YetiCoolers.com.
Keep UV Rays at Bay The NEUTROGENA BEACH DEFENSE
STICK packs a powerful UV-blockingpunch, all while being water and sweatproof. $10, Target.com
Be a Gamer Get that t body moving with KAN JAM, the portablefrisbee golf game great for beach parties. $39.99,BedBathAndBeyond.com
ReallyRelax Forget sandy towels.
When it's time foryou to relax, kickback in the KIJARO
ALL IN ONE
HAMMOCK . It
even has a rotatingcanopy! $119.42,Amazon.com
CarefreeTunes Rock the day away without
worry when you use thePYLE SOUND BOX
SPLASH a rugged andsplash-proof bluetooth
marine grade portablewireless speaker. $60,QualityCarAudio.com
BY ABBY HOEFFNER
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MAX IMAGE
BY ABBY HOEFFNER
Get Glowing! Achieve a glowing, radiant complexionin just 3 minutes, with the DECLÉORLife Radiance Flash Mask . Thisenergizing express mask addresses your
need for a radiance boost. With essentialoil of Saro to purify and cleanse and
boost skin’s defenses; Elemi essentialoil to promote microcirculation; and anexclusive Fruit Acids Complex of passion
fruit, grape and pineapple to eliminatethe dull veil on the skin’s surface – this
Flash Mask has you covered when inneed of a pick-me-up or a quick x to
reverse the signs of a late night.$44, DecleorUSA.com
The Sweet Spot Suki Exfoliate Foaming Cleanser is a 100 percent toxin-free raw sugar
scrub specially formulated to gentlybuff away dead cells, pollutants,
and other debris, revealing smooth,glowing skin. Organic lemongrassand raw, nonabrasive sugar crystals
even texture as alpha hydroxy acidsand acai extract promote rmness,
boost circulation, and reduce sagging.Chamomile combines with olive oil
to soften and condition dry, roughpatches for supple, ake-free skin. $32.95, SukiSkincare.com
So Fesh The new G.M. Collin Body "CitrusFresh" Shower Gel is a 3-in-1product that cleanses, restores, andprotects the skin from dehydration. A
small amount provides a rich, creamylather while leaving skin feeling
irresistibly soft. The delicious citrusfragrance is an awakening essence that
delights the senses. $19.50,
GMCollin.com for local spa retailers orSkin1.com for online retail
Skin Pep
Jane Iredale'snew BeautyPrepFace Toner renespores and moisturizeswith organic botanical
liposomes. It preparesskin for layering
moisturizer andmakeup, and is infused
with Herbasome, a fruit extract infusedwater, to provide deep skin hydration.
Contains organic lemon grass, apple,pear, carrot and coconut water to
balance pH and restore the surface ofthe skin. $33, JaneIredale.com
BodyTeat Sachajuan'sSpicy CitrusBody Lotion carefully hydrates
and soothes yourskin, while providing
an intoxicating citrusaroma that will keep
you smelling greatall day. Better yet:
built-in anti-agingproperties mean that your skin’s fresh
feeling will stick around for a long time.$26, B-Glowing.com
Color Care Treat your locks with BeautifulNutrition Fadeless Citrus Antioxidant Conditioner. Theultra-nourishing formula is infused withshea butter and a blend of clementine,
orange, and bitter orange extracts to
pack an antioxidant-rich punch thatcounteracts the damaging effects of
color treatments –
and keeps hair lookingvibrant and healthy.$12, Birchbox.com
Citrus-Infused BeautyWe've all been taught for years that Vitamin C is good for our insides. But did you
know it's good for your outside too? Rich with antioxidents, citrus-infused products
are some of the best choices for anti-aging! Here are a few of our favorites.
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MAX NUTRITION
Fit Beach
Bodies Are AlsoMade in the
KitchenGet your nutrition dialed in now so you arebeach-body ready by summer! Here's how!
BY KIM MILLER AND SHANNON DOUGHERTY
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MAX NUTRITION
Reds: ResveratrolEat this: Red GrapesOr these: Boiled peanuts
You’ve probably heard that
drinking a glass of red wine every
day provides health benets, but it
isn’t just the wine that does your body good. Resveratrol, the
plant-based compound found in red grapes,
as well as one of America’s most-loved
ballpark snacks, the boiled peanut,
may be benecial in the prevention
of neurodegenerative disorders such
as Alzheimer’s disease, which currently
plagues one in 10 Americans over theage of 65.
Taste The Rainbow Five Foods to Eat Now for Total Body Health
BY KAREN MORSE, MPH
The month of March not only marks the beginning of spring, it’s also National Nutrition Month
and a great time to try flavorful foods with a variety of health-promoting nutrients. Nutritionists
remind us to feast on a rainbow of fruits and vegetables to benefit from all that nature has
to offer, but what exactly is the story behind the “eat-a-rainbow” diet? We’ve researched the
compounds that give food both their natural pigment and their nutritional prowess to give you a
few snack-worthy foods to add to your grocery cart in March. Here is our list:
This potent polyphenol has also been found to reduceinammation in those with cardiovascular disease and to have
benecial effects on glucose and lipid metabolism in people
with type II diabetes.
Orange: Alpha-CaroteneEat this: Cantaloupe
Or this: Winter squash
Carotenoids are the pigments
that give fruits and veggies their
vibrant yellow and orange colors.
You’re probably more familiar with beta-carotene, the plant
pigment in carrots and sweet potatoes, but alpha-carotene-
rich foods pack a punch as well. In fact, data from the ThirdNational Health and Nutrition Examination Survey (NHANES
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