Episode 2: How to Fix Your Gut: Practical Steps for Better Health and Performance

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Episode 2: How to Fix Your Gut: Practical Steps for Better Health and Performance

24h ago 1:10:51

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In part two of my conversation with Harvey Fortis – nutritionist, researcher, and performance specialist working with INEOS Cycling – we move from theory into practical action. Harvey and I dig into the specific foods, habits, and daily choices that nourish the microbiome and help it thrive.

We talk about fibre, fermented foods, stress, sleep, pre- and probiotics, the Mediterranean diet, and how simple, consistent choices can transform gut health for athletes and everyday individuals alike.

Key Topics

Why variety in your diet is key to microbial diversity
Fibre vs fermented foods – understanding their different roles
How to audit your current diet and identify triggers
The truth about IBS, intolerances, and exclusion diets
Prebiotics vs probiotics vs symbiotics – what they actually do
How stress, sleep, and lifestyle shape gut balance as much as food does
The Mediterranean diet as a model for long-term gut health

Key Quote ( 01:27:58 )

“Every meal needs to feed you – and your microbes. When you look after your gut, you’re really looking after your whole body.” – Harvey Fortis

Key Message

Gut health isn’t about cutting things out – it’s about adding the right things in. Feed your microbes with colour, fibre, and variety, and you’ll build the foundation for lasting health and performance.

How to Connect with Harvey:

Instagram – @fortis.sportsci
Website – www.totalendurancenutrition.com

Recommended resources for listeners:

A couple mod highly recommended books

Gut by Giulia Enders
The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson

2 interesting research documents
The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review
GSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes

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