Finding Small Wins

Optimizing Gut Health for Better Performance with Maggie Awad

Episode Notes

Welcome to another episode of Finding Small Wins Podcast, a space for conversations that pull back the curtain on sports, where to learn how to upgrade health & performance, and shed some light on how some of the best at what they do are finding the small wins that help them along the way.

Adam Loiacono, your host, is a physical therapist in the NBA & a former performance coach in Major League Soccer and the National Women’s Soccer League.

In this episode, Adam is joined by Maggie Awad. Maggie is a nurse practitioner experienced in professional sports, explaining the connection between gut health and sports performance.

Key Takeaways:

[1:40] Maggie shares how she became interested in gut health and how she included it in her practice.

[4:41] Three questions you should ask when there is an injured athlete.

[6:00] Why does Maggie find so much value in caring for gut health?

[8:31] Maggie shares what she looks at when diagnosing someone’s gut health.

[9:48] What does Maggie do first when she finds a nutritional deficiency in a patient?

[11:45] You could be eating too many fermented foods; Maggie confesses she is not a Kombucha fan.

[12:42] Maggie explains why people take too many probiotics.

[14:23] Maggie shares perspective on antibiotics.

[15:40] What is the difference between food sensitivity and food allergy?

[19:03] Achieving the optimal sleep schedule can be challenging for a professional athlete.

[22:09] What are the essential nutrients necessary for good bone health?

[23:31] Maggie shares a pro athlete's expected Vitamin D levels.

[24:15] What is the relation between vitamin K and vitamin D?

[24:42] What is the role of the two types of magnesium?

[26:26] Iron levels are very important for bone health.

[28:07] What are the recommended key nutrients and supplementation for the treatment of bone stress reaction?

[32:44] Why do some athletes swell more than others from the gut health perspective?

[36:01] The brain-gut access

[37:41] What can an athlete do to fight swelling? First, eliminate sugars and alcohol.

[40:18] Why is acute inflammation necessary for healing?

[41:20] Maggie is a fan of omega 3.

[43:36] What is the influence that alcohol has on the gut?

[44:50] Maggie shares her perspective on caffeine and its link to gut health.

[49:08] Maggie speaks of the benefits of having a stool test.

[51:04] How does Maggie help her client find their small wins through treatment?

[53:42] How does Maggie define a small win?

[55:55] Rapid fire questions with Maggie to know more about your gut health: How many times a day do you poop? Are you drinking enough water? Eating enough fiber?

Must have: Prebiotic foods, garlic, onions, apples, asparagus, yogurt, and kefir.

The worst foods: sugar, fruit juices, alcohol

The worst modern-day myth: Gut health is all about food (not at all! It is a lifestyle!)