{"id":1352,"date":"2019-06-08T14:16:55","date_gmt":"2019-06-08T12:16:55","guid":{"rendered":"https:\/\/ecobrumi.fr\/?p=1352"},"modified":"2019-06-08T14:16:55","modified_gmt":"2019-06-08T12:16:55","slug":"comment-reparer-votre-intestin","status":"publish","type":"post","link":"https:\/\/ecobrumi.fr\/?p=1352","title":{"rendered":"Comment r\u00e9parer votre intestin"},"content":{"rendered":"<p><\/p>\n<div title=\"Page 4\">\n<p><em>Alors que mes orteils s&#39;enfon\u00e7aient dans le sable espagnol, une partie de mon corps anticipait le klaxon \u00e0 air puls\u00e9 qui allait lancer les Championnats du monde de triathlon longue distance de 2012, et m&#39;envoyait me lancer dans l&#39;eau pour une course \u00e9puisante de 2,5 miles, un v\u00e9lo de 75 miles et un v\u00e9lo de 30 km courir.<\/em><\/p>\n<p>L&#39;autre partie de mon corps \u00e9tait en d\u00e9sordre. Mes yeux \u00e9taient inject\u00e9s de sang par manque de sommeil, mon intestin ressentait une profonde douleur rongeante et mes muscles d\u2019avant la course, habituellement des sprites, me sentaient drain\u00e9s et vides.<\/p>\n<p>Non, cela n\u2019a pas \u00e9t\u00e9 caus\u00e9 par une consommation excessive de vin de la Rioja, par trop de Caf\u00e9 Largo la nuit pr\u00e9c\u00e9dente, ou par une sorte de virus de l\u2019estomac.<\/p>\n<h2><strong><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.jpeg\" alt=\"portapot\" width=\"427\" height=\"240\"\/><\/noscript><\/strong><\/h2>\n<p><strong>C\u2019\u00e9tait simplement moi qui vivais dans le m\u00eame \u00e9tat non optimal que m\u2019avaient d\u00e9crit \u00e0 maintes reprises les athl\u00e8tes que j\u2019entra\u00eenais, que ce soit pendant un entra\u00eenement ou avant une course importante: ce sentiment mort d\u2019\u00eatre compl\u00e8tement \u00e9puis\u00e9 et incapable de creuser quand l&#39;intensit\u00e9 de l&#39;entra\u00eenement ou de la course commence.<\/strong><\/p>\n<p>Cela fait tellement longtemps que je ne suis pas arriv\u00e9 \u00e0 une ligne de d\u00e9part de triathlon dans cet \u00e9tat, j\u2019avais oubli\u00e9 ce que cela fait d\u2019avoir un corps frustr\u00e9, mal \u00e0 l\u2019aise, malgr\u00e9 un entra\u00eenement parfait, un bon fuseau et un tr\u00e8s faible stress \u00e9motionnel et de style de vie.<\/p>\n<p><em>Six heures et trente minutes plus tard, j\u2019ai tr\u00e9buch\u00e9 sur la ligne d\u2019arriv\u00e9e apr\u00e8s l\u2019une des courses les plus douloureuses et les plus inconfortables de ma vie, accompagn\u00e9e de troubles gastro-intestinaux, de vomissements, de l\u2019impossibilit\u00e9 de \u00abgarder la nourriture\u00bb et, surtout, de la frustration accompagne ces probl\u00e8mes et est le fl\u00e9au des marathoniens, des cyclistes, des triathl\u00e8tes et de quiconque a besoin de manger et de jouer simultan\u00e9ment. <\/em><\/p>\n<p>Certains appellent ces probl\u00e8mes des \u00abprobl\u00e8mes d&#39;intestin\u00bb, d&#39;autres des \u00abestomacs faibles\u00bb, mais quelle que soit la nomenclature, mon exp\u00e9rience personnelle m&#39;a rappel\u00e9 fort et clairement: <strong>Arriver sur une ligne de d\u00e9part pr\u00eate \u00e0 courir \u00e0 100% de vos capacit\u00e9s signifie prendre soin de votre instinct, en particulier pendant la semaine de course.<\/strong><\/p>\n<div class=\"bengr-7-from-top\" id=\"bengr-66642778\">\n<div class=\"bgf-inline-optin low-carb-athlete\">\n<div class=\"bgf-inline-optin-pdf\"><img decoding=\"async\" class=\"lazy lazy-hidden\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.jpg\"\/><noscript><img decoding=\"async\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.jpg\"\/><\/noscript><\/div>\n<div class=\"bgf-inline-optin-text-form-container\">\n<div class=\"bgf-inline-optin-form\"><span style=\"font-size: 22px; color: #000; font-weight: bold; margin: 0px 0px; display: block;\">Obtenir <em style=\"color:#0A0A42;\">L&#39;athl\u00e8te Low Carb<\/em> &#8211; <span style=\"color:#1F8837;\">100% gratuit!<\/span><\/span><span style=\"font-size: 18px; color: #000; font-weight: bold; margin: 0px 0px; display: block;\">\u00c9liminez la fatigue et d\u00e9couvrez les secrets du succ\u00e8s \u00e0 faible teneur en glucides. Inscrivez-vous maintenant pour un acc\u00e8s instantan\u00e9 au livre!<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><em>Sinon, en abusant ou en n\u00e9gligeant une partie de votre corps qui est encore plus expos\u00e9e aux environnements ext\u00e9rieurs que votre peau, vous vous pr\u00e9parez \u00e0 des performances m\u00e9diocres qui, malheureusement, sont souvent simplement accept\u00e9es dans le cadre des p\u00e9rils de l&#39;endurance.<\/em><\/p>\n<p>Alors, qu&#39;est-ce qui peut cr\u00e9er ce genre de condition redout\u00e9e chez les athl\u00e8tes avant et apr\u00e8s une course, et que pouvez-vous faire pour \u00e9viter de vous sentir totalement \u00e0 100% le jour d&#39;un grand entra\u00eenement ou le matin d&#39;une course, et pour obtenir cette confiance totale que vous pouvez simplement manger votre carburant pr\u00e9vu et vous concentrer principalement sur la performance, la stimulation ou la course?<\/p>\n<p><strong>Que vous souhaitiez passer moins de temps aux toilettes, que vous ayez des gaz et des ballonnements g\u00eanants et inconfortables, ou que vous ayez des fringales et des probl\u00e8mes d\u2019humeur qui semblent extr\u00eamement li\u00e9s \u00e0 la nourriture, vous allez d\u00e9couvrir ce que vous devez savoir dans ce chapitre. Mais voyons d\u2019abord pourquoi c\u2019est si grave si votre digestion se d\u00e9roule mal.<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<h2><strong>Que se passe-t-il lorsque votre digestion ne va pas<\/strong><\/h2>\n<p><strong>Vous n\u2019\u00eates pas seul si vous pensez que votre intestin est un long tuyau d\u2019arrosage qui s\u2019allonge de votre bouche \u00e0 vos fesses.<\/strong><\/p>\n<p>Heck, m\u00eame le classique Gray\u2019s Anatomy &#8211; un manuel pratique pour tous les \u00e9tudiants en m\u00e9decine en herbe &#8211; d\u00e9crit votre intestin comme\u2026<\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden size-full wp-image-14983 alignleft\" style=\"margin: 10px;\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_527_Comment-reparer-votre-intestin.jpg\" alt=\"graysanatomy &quot;width =&quot; 309 &quot;height =&quot; 452 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49wvci47k081-wpengin\/serveur de materiel de s\u00e9curit\u00e9&gt; wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/graysanatomy-205x300.jpg 205w &quot;data-lazy-tailles =&quot; (largeur maximale: 309px) 100vw, 309px\"\/><noscript><img decoding=\"async\" class=\"size-full wp-image-14983 alignleft\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_527_Comment-reparer-votre-intestin.jpg\" alt=\"graysanatomy &quot;width =&quot; 309 &quot;height =&quot; 452 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49wvci47k081-wpengin\/serveur de materiel de s\u00e9curit\u00e9&gt; wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/graysanatomy-205x300.jpg 205w &quot;tailles =&quot; (largeur maximale: 309px) 100vw, 309px\"\/><\/noscript><em>\u2026 &quot;<\/em><em>un tube musculo-membraneux d&#39;environ trente pieds de long, qui s&#39;\u00e9tend de la bouche \u00e0 l&#39;anus et qui est tapiss\u00e9 dans toute son \u00e9tendue par une membrane muqueuse. &quot;<\/em><\/p>\n<p>Mais l&#39;intestin est <strong>fa\u00e7on <\/strong>plus complexe que cette petite phrase le fait sonner.<\/p>\n<p><strong>Par exemple, les 3\/4 de votre syst\u00e8me immunitaire sont dans votre tube digestif.<\/strong><\/p>\n<p>Et ce syst\u00e8me immunitaire tout entier est prot\u00e9g\u00e9 de l&#39;environnement ext\u00e9rieur par une fine et fragile doublure, compos\u00e9e d&#39;une seule couche \u00e9paisse de cellules. Si cette doublure est endommag\u00e9e et que la barri\u00e8re est p\u00e9n\u00e9tr\u00e9e, des choses folles se produisent. Vous devenez allergique \u00e0 des aliments que vous auriez normalement bien dig\u00e9r\u00e9, vous tombez malade beaucoup plus facilement, votre syst\u00e8me immunitaire devient hyperactif et votre corps est envahi par l&#39;inflammation.<\/p>\n<p>Votre intestin est tr\u00e8s vivant et fourmille de bestioles. Plus de 500 esp\u00e8ces et 3 kilos de bact\u00e9ries dans votre tube digestif forment un \u00e9cosyst\u00e8me g\u00e9ant qui vous aide \u00e0 dig\u00e9rer les aliments, \u00e0 r\u00e9guler les hormones, \u00e0 \u00e9liminer les toxines et \u00e0 produire des vitamines et autres compos\u00e9s curatifs qui gardent votre intestin et votre corps en bonne sant\u00e9.<\/p>\n<p>Si cet \u00e9cosyst\u00e8me est d\u00e9s\u00e9quilibr\u00e9, un d\u00e9s\u00e9quilibre bact\u00e9rien appel\u00e9 \u00abdysbiose\u00bb intestinale en est le r\u00e9sultat. Dans ce chapitre, vous apprendrez \u00e0 quel point ce d\u00e9s\u00e9quilibre peut perturber votre performance.<\/p>\n<p><strong>Votre intestin est intimement li\u00e9 \u00e0 votre cerveau et \u00e0 votre humeur. <\/strong><\/p>\n<p>C&#39;est ce qu&#39;on appelle la connexion cerveau-intestin (tr\u00e8s similaire \u00e0 la connexion cerveau-c\u0153ur que vous avez apprise au chapitre 7) et l&#39;auteur Jordan Rubin d\u00e9crit tr\u00e8s bien cette relation dans son livre \u00abPatient, gu\u00e9rissez-vous\u00bb:<\/p>\n<p style=\"padding-left: 30px;\"><em>\u00abAu d\u00e9but de notre embryogen\u00e8se, une collection de tissus appel\u00e9e\u00ab cr\u00eate neurale \u00bbappara\u00eet et se divise au cours du d\u00e9veloppement f\u0153tal. Une partie se transforme en syst\u00e8me nerveux central et l&#39;autre migre pour devenir le syst\u00e8me nerveux ent\u00e9rique. Les deux \u00abmachines \u00e0 penser\u00bb se forment simultan\u00e9ment et ind\u00e9pendamment les unes des autres jusqu\u2019\u00e0 un stade ult\u00e9rieur de d\u00e9veloppement\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>\u2026 Ensuite, les deux syst\u00e8mes nerveux sont reli\u00e9s par un c\u00e2ble neuronal appel\u00e9 \u00abnerf vague\u00bb, le plus long de tous les nerfs cr\u00e2niens. Le nerf vague \u00abvagabonde\u00bb du tronc c\u00e9r\u00e9bral \u00e0 travers les organes du cou et du thorax et se termine finalement \u00e0 l&#39;abdomen. Ceci est votre connexion vitale cerveau-intestin. &quot;<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"lazy lazy-hidden size-full wp-image-14984 alignright\" style=\"margin: 10px;\" title=\"connexion de l&#39;intestin du cerveau\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_69_Comment-reparer-votre-intestin.jpg\" alt=\"connexion de l&#39;intestin du cerveau\" width=\"208\" height=\"395\"\/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-14984 alignright\" style=\"margin: 10px;\" title=\"connexion de l&#39;intestin du cerveau\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_69_Comment-reparer-votre-intestin.jpg\" alt=\"connexion de l&#39;intestin du cerveau\" width=\"208\" height=\"395\"\/><\/noscript>Cette connexion cerveau-intestin est pourquoi\u2026<\/p>\n<p style=\"padding-left: 30px;\"><em>-Vous avez des papillons dans l&#39;estomac avant de monter sur sc\u00e8ne\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>    -Vous pouvez \u00eatre nerveux ou avoir des crampes d&#39;estomac avant un entra\u00eenement difficile ou une course\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Pourquoi les antid\u00e9presseurs provoquent-ils des naus\u00e9es et des maux d&#39;estomac, et les maux d&#39;estomac peuvent vous d\u00e9primer\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>    -Pourquoi trop d\u2019aliments quand vous \u00eates anxieux vous aident \u00e0 produire des produits chimiques suppl\u00e9mentaires \u00abbien-\u00eatre\u00bb\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>    -Pourquoi le stress donne-t-il envie de manger plus\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Pourquoi les intol\u00e9rances alimentaires ou l&#39;inflammation intestinale peuvent causer de graves probl\u00e8mes de comportement\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Pourquoi un intestin malsain peut vous faire sentir stupide ou paresseux\u2026<\/em><\/p>\n<p><strong>Et puis il y a votre foie, qui fait \u00e9galement partie de votre syst\u00e8me digestif.<\/strong> Votre intestin doit en quelque sorte se d\u00e9barrasser de toutes les toxines produites en tant que sous-produits de votre m\u00e9tabolisme en faisant circuler des composants alimentaires dans votre foie. Si le foie ou les intestins ne fonctionnent pas correctement, votre corps devient toxique et votre sant\u00e9 en souffre \u00e9norm\u00e9ment.<\/p>\n<p>Votre foie d\u00e9truit les vieux globules rouges, fabrique des prot\u00e9ines et des agents de coagulation sanguine, fabrique du cholest\u00e9rol, stocke le glycog\u00e8ne, les lipides et les prot\u00e9ines, convertit les lipides et les prot\u00e9ines en glucides et de l\u2019acide lactique en glucose, convertissant le galactose acides amin\u00e9s (prot\u00e9ines), convertit l&#39;ammoniac en ur\u00e9e, produit de la bile, stocke les vitamines liposolubles, convertit la graisse adipeuse en corps c\u00e9toniques et neutralise les produits pharmaceutiques et l&#39;alcool (14).<\/p>\n<p><strong>Alors imaginez ce qui se passe si <em>cette <\/em>un organe important se brise.<\/strong><\/p>\n<p>Cependant, si vous parcourez les pages de la plupart des manuels de nutrition sportive, vous constaterez g\u00e9n\u00e9ralement que toute quantit\u00e9 de probl\u00e8mes intestinaux, ballonnements, indigestions ou gaz est tout simplement due \u00e0 une consommation excessive de calories pendant l&#39;exercice. <em>Oui, c\u2019est vrai, vous avez trop mang\u00e9 de cow-boy. La prochaine fois, quittez le Gatorade.<\/em><\/p>\n<p>Et s\u2019il est vrai que se r\u00e9galer de gels, de barres sportives et de boissons \u00e9nergisantes au cours d\u2019une s\u00e9ance d\u2019entra\u00eenement peut certainement vous ralentir et causer des maux d\u2019estomac l\u00e9gers \u00e0 graves, les causes des probl\u00e8mes intestinaux peuvent aller bien au-del\u00e0 du simple \u00abmanger trop\u00bb.<\/p>\n<p>Des glandes digestives dans votre bouche \u00e0 votre \u0153sophage, de votre v\u00e9sicule biliaire \u00e0 votre estomac, de votre intestin gr\u00eale \u00e0 votre c\u00f4lon, je pourrais continuer encore et encore avec des exemples d&#39;endroits o\u00f9 des probl\u00e8mes peuvent survenir \u00e0 l&#39;int\u00e9rieur de votre \u00abtube de jardin g\u00e9ant\u00bb.<\/p>\n<p><strong>En fait, il existe d\u2019\u00e9normes manuels et sites Web tr\u00e8s complets sur les probl\u00e8mes d\u2019intestin. Un de mes amis, Konstantin Monastarsky, a en fait ce que je consid\u00e8re \u00eatre le site Web le plus utile, le plus utile et le plus informatif qui existe sur la sant\u00e9 intestinale.<\/strong><\/p>\n<p>Et vous voulez approfondir encore davantage l&#39;anatomie et la physiologie sp\u00e9cifiques de l&#39;intestin. Je terminerai \u00e9galement ce chapitre avec certaines de mes ressources intestinales pr\u00e9f\u00e9r\u00e9es.<\/p>\n<p><em>Mais dans ce chapitre, je vais me concentrer sp\u00e9cifiquement sur 9 probl\u00e8mes principaux qui, j\u2019ai observ\u00e9 que c\u2019est surtout ceux qui cr\u00e9ent des probl\u00e8mes pour les personnes tr\u00e8s actives physiquement et les athl\u00e8tes &#8211; c\u2019est ma timonerie. Je vais vous dire comment tester ces probl\u00e8mes et comment les r\u00e9soudre. \u00c7a sonne bien? Faisons vite!<\/em><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<h2><strong>Comment identifier et r\u00e9soudre les 9 probl\u00e8mes d&#39;intestin les plus courants<\/strong><\/h2>\n<p><strong>1) l&#39;intol\u00e9rance au gluten<\/strong><\/p>\n<p>Commen\u00e7ons par examiner la substance la plus inflammatoire que l\u2019on puisse trouver dans les aliments modernes: <strong>gliadin &#8211; et c\u2019est dans ce premier num\u00e9ro que vous allez d\u00e9couvrir ce qui m\u2019est arriv\u00e9 lors de cette course en Espagne.<\/strong><\/p>\n<p><em>Je dois admettre que c\u2019\u00e9tait un peu h\u00e9sitant de commencer cette section en vous parlant du gluten, tout simplement parce qu\u2019il semble que ces jours-ci, tout le monde et son chien pensent avoir une \u00aballergie au gluten\u00bb, alors que, comme vous le d\u00e9couvrirez plus loin dans ce propos. chapitre &#8211; beaucoup de gens qui pensent avoir des probl\u00e8mes de gluten ont en r\u00e9alit\u00e9 un probl\u00e8me compl\u00e8tement diff\u00e9rent.<\/em><\/p>\n<p>La gliadine est une mol\u00e9cule prot\u00e9ique pr\u00e9sente dans la plupart (mais pas dans la totalit\u00e9) des aliments contenant du gluten &#8211; principalement les grains de bl\u00e9, de seigle, d&#39;orge, de kamut, d&#39;\u00e9peautre, de teff et de couscous -, le bl\u00e9 \u00e9tant le principal responsable contenant de la gliadine (1). Une r\u00e9action inflammatoire \u00e0 la gliadine peut survenir dans l&#39;intestin gr\u00eale de nombreuses personnes non atteintes de maladie c\u0153liaque ou d&#39;intol\u00e9rance au gluten, mais qui pr\u00e9sentent une sensibilit\u00e9 dite \u00absubclinique\u00bb \u00e0 la gliadine. C&#39;est souvent le cas chez ceux qui poss\u00e8dent des h\u00e9ritages irlandais, anglais, \u00e9cossais, scandinaves et d&#39;autres pays d&#39;Europe du Nord et d&#39;Europe de l&#39;Est (vous pouvez faire tester votre ascendance sur un site Web tel que 23andme.com).<\/p>\n<p>Vous pourriez avoir ce type de sensibilit\u00e9 si vous ressentez un malaise intestinal apr\u00e8s avoir \u00e9t\u00e9 expos\u00e9 \u00e0 la gliadine. Sa pr\u00e9valence signifie que dans la plupart des cas, vous n&#39;avez pas besoin d&#39;\u00eatre g\u00ean\u00e9 pour demander \u00abEst-ce que c&#39;est sans gluten?\u00bb, particuli\u00e8rement pendant une course ou une semaine importante d&#39;\u00e9v\u00e9nement. <strong><br \/><\/strong><\/p>\n<p>Lorsque la gliadine est consomm\u00e9e, il se produit une r\u00e9action inflammatoire dans le tractus gastro-intestinal qui implique de la chaleur, des rougeurs, un gonflement et une modification ou une interruption du fonctionnement normal de l&#39;intestin gr\u00eale (Mittag). Alors que votre corps tente de lutter contre une substance \u00e9trang\u00e8re non dig\u00e9rable, les vaisseaux sanguins dans l&#39;intestin s&#39;agrandissent et deviennent plus perm\u00e9ables (13). Cela am\u00e8ne plus de globules blancs et d&#39;autres cellules du syst\u00e8me immunitaire sur le site de la blessure pour assurer la protection.<\/p>\n<p>En outre, les exsudats (fuites) de liquides de ces vaisseaux sanguins dans les tissus environnants apportent plus de globules blancs dans ces tissus pour une protection immunitaire renforc\u00e9e. Un mince filament appel\u00e9 fibrine (la m\u00eame substance utilis\u00e9e pour la coagulation du sang) se forme \u00e9galement dans le site pour faciliter le processus de r\u00e9paration physique de la paroi intestinale.<\/p>\n<p>12 \u00e0 15 heures apr\u00e8s que le repas contenant de la gliadine a atteint l\u2019intestin et que la r\u00e9action inflammatoire se soit produite, la r\u00e9action du corps diminue et l\u2019intestin est en mesure de gu\u00e9rir lentement, en supposant qu\u2019il n\u2019y ait plus d\u2019exposition au gluten. Mais si vous mangez encore un aliment contenant du gluten, toute la r\u00e9ponse inflammatoire et les dommages \u00e0 la paroi intestinale se r\u00e9p\u00e8tent. Un cercle vicieux s&#39;installe, comme si vous courriez apr\u00e8s vous \u00eatre foul\u00e9 la cheville avant de laisser la blessure gu\u00e9rir.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"lazy lazy-hidden\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_596_Comment-reparer-votre-intestin.jpg\" alt=\"r\u00e9ponse auto-immune au gluten\"\/><noscript><img decoding=\"async\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_596_Comment-reparer-votre-intestin.jpg\" alt=\"r\u00e9ponse auto-immune au gluten\"\/><\/noscript><\/p>\n<p>Et tout ce sc\u00e9nario peut cr\u00e9er de graves probl\u00e8mes.<\/p>\n<p><strong>Premi\u00e8rement, il peut y avoir une perte d\u2019absorption des nutriments.<\/strong> Votre intestin gr\u00eale est tapiss\u00e9 de minuscules saillies en forme de doigts appel\u00e9es \u00abvillosit\u00e9s\u00bb, qui d\u00e9passent de la paroi de l&#39;intestin et augmentent la surface d&#39;absorption jusqu&#39;\u00e0 1000 fois (ce qui signifie que la zone d&#39;absorption de votre intestin gr\u00eale peut \u00eatre plus ou moins la m\u00eame). taille d\u2019un terrain de basket!). La pr\u00e9sence de ces villosit\u00e9s vous permet d\u2019absorber efficacement des quantit\u00e9s importantes de nutriments dans vos aliments.<\/p>\n<p><strong>Cependant, toute substance comme la gliadine, qui irrite la muqueuse de l&#39;intestin gr\u00eale, peut d\u00e9truire les villosit\u00e9s et r\u00e9duire de mani\u00e8re significative la surface totale disponible pour son absorption.<\/strong> Cela affecte non seulement votre capacit\u00e9 \u00e0 absorber les nutriments essentiels des aliments que vous consommez pour soutenir votre entra\u00eenement et vos courses, mais entra\u00eene \u00e9galement une indigestion \u00e9tant donn\u00e9 que moins de nourriture est absorb\u00e9e dans votre intestin. En r\u00e8gle g\u00e9n\u00e9rale, cela se traduit par des ballonnements intestinaux, des sensations de fatigue, un intestin hyperactif et des arr\u00eats de salle de bain tr\u00e8s importants ou inconfortables, en particulier pendant l&#39;exercice.<\/p>\n<p><strong>Ensuite, il peut y avoir une augmentation de la perm\u00e9abilit\u00e9 de votre intestin.<\/strong> Votre perm\u00e9abilit\u00e9 intestinale augmente d\u00e9j\u00e0 un peu d\u00e8s que vous commencez \u00e0 vous entra\u00eener, surtout si vous vous exercez \u00e0 la chaleur, mais ce dont nous parlons va bien au-del\u00e0 de cette perm\u00e9abilit\u00e9. Votre intestin gr\u00eale a \u00e9galement une muqueuse &#8211; qui est le m\u00eame type de tissu que celui qui tapisse vos passages des sinus, vos poumons, vos voies urinaires, votre bouche et votre gorge. La raison pour laquelle ces zones sont tapiss\u00e9es de muqueuses est pour prot\u00e9ger votre corps contre les infections. Sous le stress inflammatoire chronique que vous ressentez apr\u00e8s une exposition r\u00e9p\u00e9t\u00e9e \u00e0 la gliadine, le tissu muqueux se d\u00e9grade et votre intestin devient extr\u00eamement perm\u00e9able, ce qui entra\u00eene une affection inconfortable que vous avez peut-\u00eatre entendu parler du \u00absyndrome de l&#39;intestin qui fuit\u00bb.<\/p>\n<p><strong>Le syndrome de l&#39;intestin qui fuit, c&#39;est comme si vous installiez dans votre maison un filtre \u00e0 eau trou\u00e9 partout.<\/strong> Tout ce que vous ne voulez pas boire finit soudainement \u00e0 l&#39;int\u00e9rieur de vous, car il n&#39;a pas \u00e9t\u00e9 filtr\u00e9. Dans le cas de fuites intestinales, cela signifie que des particules alimentaires non dig\u00e9r\u00e9es, en particulier des prot\u00e9ines, traversent la barri\u00e8re intestinale et p\u00e9n\u00e8trent dans le sang, entra\u00eenant une r\u00e9ponse immunitaire dans le sang et une \u00e9norme quantit\u00e9 de stress immunitaire lorsque votre corps tente de les combattre. envahisseurs \u00e9trangers qui ne sont pas suppos\u00e9s \u00eatre dans votre circulation sanguine (8).<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"lazy lazy-hidden\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_6_Comment-reparer-votre-intestin.jpg\" alt=\"fuite de jonction serr\u00e9e\"\/><noscript><img decoding=\"async\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_6_Comment-reparer-votre-intestin.jpg\" alt=\"fuite de jonction serr\u00e9e\"\/><\/noscript><\/p>\n<p>Comme je l&#39;ai mentionn\u00e9 pr\u00e9c\u00e9demment, la perm\u00e9abilit\u00e9 intestinale est d\u00e9j\u00e0 accrue avec l&#39;exposition \u00e0 la chaleur et pendant les exercices intenses. Combin\u00e9 avec un intestin qui coule suite \u00e0 une exposition \u00e0 la gliadine, vous augmentez consid\u00e9rablement vos risques de tomber malade, de vous sentir \u00abbrumeux au cerveau\u00bb, de dormir difficilement et d\u2019\u00eatre beaucoup moins que suffisant &#8211; comme je l\u2019ai fait quand je suis arriv\u00e9 \u00e0 la ligne de d\u00e9part cette course.<\/p>\n<p><strong>La malabsorption des nutriments et les fuites intestinales ne sont pas les seuls probl\u00e8mes. La consommation r\u00e9guli\u00e8re d&#39;aliments \u00e0 base de gluten peut \u00e9galement provoquer une malabsorption des graisses et une intol\u00e9rance au lactose, m\u00eame si vous n&#39;\u00e9tiez pas pr\u00e9dispos\u00e9 \u00e0 ces probl\u00e8mes ennuyeux et embarrassants.<\/strong><\/p>\n<p>Par exemple, les extr\u00e9mit\u00e9s des villosit\u00e9s qui peuvent \u00eatre d\u00e9truites par une inflammation sont des \u00ablact\u00e9es\u00bb, responsables de la d\u00e9composition de la graisse en gouttelettes minuscules et absorbables (26). Lorsque ces substances lact\u00e9es sont compromises, vous perdez la capacit\u00e9 d&#39;absorber correctement les graisses, ce qui est essentiel pour la formation d&#39;hormones et la construction de la membrane cellulaire. Vous manquez \u00e9galement l&#39;absorption de vitamines liposolubles telles que la vitamine A et la vitamine E, ainsi que d&#39;acides gras essentiels. <strong>Et oui, cela signifie que vous ne tirerez peut-\u00eatre aucun avantage de la pilule d\u2019huile de poisson co\u00fbteuse que vous utilisez.<\/strong><\/p>\n<p>Vous avez d\u00e9j\u00e0 entendu parler de l\u2019importance des graisses. Par cons\u00e9quent, comme vous pouvez probablement vous en douter, les carences graisseuses peuvent \u00e9galement entra\u00eener un contr\u00f4le insuffisant de la glyc\u00e9mie, une incapacit\u00e9 \u00e0 r\u00e9parer les dommages du syst\u00e8me nerveux central, une fonction neuronale d\u00e9ficiente, une production hormonale faible, des taux antioxydants faibles et beaucoup d&#39;autres probl\u00e8mes.<\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden size-medium wp-image-14988 alignright\" style=\"margin: 10px;\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_79_Comment-reparer-votre-intestin.jpg\" alt=\"intol\u00e9rance au lactose_22590535-660x400 &quot;width =&quot; 300 &quot;height =&quot; 181 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/lactose- -660x400-300x181.jpg 300w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/lactose-intolerance-milk_22590535-660x400.pg (largeur maximale: 300px) 100vw, 300px\"\/><noscript><img decoding=\"async\" class=\"size-medium wp-image-14988 alignright\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_79_Comment-reparer-votre-intestin.jpg\" alt=\"intol\u00e9rance au lactose_22590535-660x400 &quot;width =&quot; 300 &quot;height =&quot; 181 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/lactose- -660x400-300x181.jpg 300w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/lactose-intolerance-milk_22590535-660x400.pg : 300px) 100vw, 300px\"\/><\/noscript><\/p>\n<p>Il y a ensuite le probl\u00e8me de l&#39;intol\u00e9rance au lactose, qui est \u00e9galement aggrav\u00e9e par le gluten. Comme vous le savez probablement, les produits laitiers contiennent des sucres de lactose, qui sont normalement dig\u00e9r\u00e9s par la lactase, une enzyme qui d\u00e9compose les sucres de lait en une forme assimilable et absorbable.<\/p>\n<p>Cependant, comme une paroi intestinale endommag\u00e9e ne peut pas produire correctement les enzymes lactase, l&#39;intol\u00e9rance au lactose accompagne souvent l&#39;intol\u00e9rance au gluten &#8211; <strong>et les personnes qui peuvent normalement manger des aliments comme le fromage, le yogourt ou la cr\u00e8me glac\u00e9e ne peuvent tout simplement pas le faire lorsque la gliadine est pr\u00e9sente dans leur r\u00e9gime alimentaire, raison pour laquelle il est n\u00e9cessaire d&#39;\u00e9viter les produits laitiers pendant plusieurs mois apr\u00e8s le \u00absans gluten\u00bb.<\/strong><\/p>\n<p><em>Bien s\u00fbr, sur le continent, apr\u00e8s avoir abandonn\u00e9 le pain, de nombreuses personnes d\u00e9couvrent qu\u2019elles peuvent facilement manger de la cr\u00e8me glac\u00e9e.<\/em><\/p>\n<p>Vous avez donc maintenant appris que l\u2019exposition \u00e0 la gliadine r\u00e9sultant de la consommation d\u2019aliments contenant du gluten peut provoquer une inflammation, une perte de nutriments, des fuites intestinales, une malabsorption des graisses et une intol\u00e9rance au lactose. Vous avez \u00e9galement appris que ces probl\u00e8mes peuvent avoir pour cons\u00e9quences l\u2019inconfort de l\u2019intestin, une mauvaise absorption des aliments (surtout lorsqu\u2019il fait de l\u2019entra\u00eenement par temps chaud), de nombreux arr\u00eats de la salle de bain, une sensation de fatigue extr\u00eame et des difficult\u00e9s \u00e0 se concentrer ou \u00e0 se motiver.<\/p>\n<p>Avec cette compr\u00e9hension, nous pouvons comprendre pourquoi nous, et de nombreux autres athl\u00e8tes, sommes frustr\u00e9s, en particulier lorsque nous nous rendons \u00e0 une course. Prenons comme exemple la course que j&#39;ai d\u00e9crite pr\u00e9c\u00e9demment.<\/p>\n<p><em>Je suis \u00e0 peu pr\u00e8s \u00e0 90% sans gluten dans mon entra\u00eenement quotidien et \u00e0 100% sans gluten la semaine d&#39;une course &#8211; et je n&#39;ai jamais de douleur intestinale ni de difficult\u00e9 \u00e0 tenir quoi que ce soit pendant une course.<\/em> Cependant, juste deux fois pendant la course, j\u2019ai mang\u00e9 des tapas espagnoles (de grandes quantit\u00e9s de bl\u00e9 dans quelques-unes seulement), du pain grignot\u00e9 au d\u00eener (m\u00eame de petites quantit\u00e9s de pain contenant un gros punch gliadin) et mang\u00e9 quelques cuill\u00e8res de gelato un cornet de cr\u00e8me glac\u00e9e \u00e0 base de gluten. <strong>Ces expositions peuvent sembler minimes, ridicules ou banales compar\u00e9es \u00e0 un grand bol de p\u00e2tes ou \u00e0 une baguette enti\u00e8re, mais lorsqu&#39;il s&#39;agit d&#39;inflammation, m\u00eame ces expositions apparemment insignifiantes suffisent \u00e0 d\u00e9clencher une r\u00e9action en cha\u00eene dans l&#39;intestin pour les personnes souffrant de gliadine m\u00eame mod\u00e9r\u00e9e sensibilit\u00e9s &#8211; et ils m&#39;ont laiss\u00e9 somnolent, fatigu\u00e9, ballonn\u00e9 et dans un \u00e9tat m\u00e9diocre le matin de la course.<\/strong><\/p>\n<p><em>Alors, que pouvez-vous faire au sujet des probl\u00e8mes intestinaux li\u00e9s \u00e0 la gliadine, de quoi \u00eates-vous \u00abautoris\u00e9\u00bb \u00e0 manger pendant pour \u00e9liminer ce type de probl\u00e8mes intestinaux, et que devriez-vous \u00e9viter?<\/em><\/p>\n<p>Vous pouvez revenir au chapitre 11 pour passer en revue un ensemble de repas sans gluten, mais vous trouverez ci-dessous une liste de base d&#39;aliments faciles \u00e0 trouver qui vous apporteront suffisamment de calories (m\u00eame en vous donnant des glucides que vous pourrez manger pendant une course. semaine si vous ne faites pas toute la chose c\u00e9tog\u00e8ne, faible teneur en glucides). Mais ces aliments ne vous exposeront pas \u00e0 la r\u00e9action en cha\u00eene de l&#39;inflammation provoqu\u00e9e par la gliadine.<\/p>\n<p style=\"padding-left: 30px;\">&#8211;<em>B\u0153uf, porc, agneau, bison, buffle<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Poulet, dinde, canard<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Thons, saumons, truites, fl\u00e9tans, espadons, crevettes, palourdes, moules, crabes ou homards<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Tous les l\u00e9gumes<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Tout haricots sauf le soja<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Tortillas de ma\u00efs ou de ma\u00efs et chips de ma\u00efs<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Riz sauvage, riz basmati, riz brun, riz noir, riz blanc, farine de riz<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Pain de riz<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Biscuits au riz<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Pomme de terre, patate douce et igname<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>-Amaranthe, sarrasin, chia, mil, quinoa, sorgho, kamut, \u00e9peautre, \u00e9peautre et teff (parfois appel\u00e9s \u00abc\u00e9r\u00e9ales anciennes\u00bb, car chacun constituait une source de nourriture importante pour les civilisations anciennes et, bien que non 100% sans gluten, teneur en gliadine bien inf\u00e9rieure ou inexistante par rapport aux cultures de bl\u00e9 modifi\u00e9es \u00e0 haut rendement). Vous pouvez vous procurer la plupart de ces c\u00e9r\u00e9ales dans les magasins d\u2019aliments naturels, sur des sites tels que Vegefood.com, dans des magasins d\u2019aliments \u00e0 caract\u00e8re ethnique ou dans des magasins de c\u00e9r\u00e9ales sp\u00e9cialis\u00e9s en ligne comme KingArthurFlour.com.<br \/><\/em><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><em>&#8211;<\/em>Agropyre et orge (ne contient pas de prot\u00e9ine gliadine)<\/em><\/p>\n<p><strong>Si vous souhaitez que le test \u00abstandard\u00bb de la sensibilit\u00e9 et de l\u2019intol\u00e9rance au gluten soit recommand\u00e9, demandez \u00e0 votre m\u00e9decin de vous demander de passer un test dans les laboratoires Cyrex, qui propose le test de r\u00e9activit\u00e9 du gluten le plus complet qui soit.<\/strong><\/p>\n<p><em><img decoding=\"async\" class=\"lazy lazy-hidden alignleft\" style=\"margin: 10px;\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.png\" alt=\"gutheal &quot;width =&quot; 300 &quot;height =&quot; 199\"\/><noscript><img decoding=\"async\" class=\"alignleft\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.png\" alt=\"gutheal &quot;width =&quot; 300 &quot;height =&quot; 199\"\/><\/noscript><\/em>Enfin, si vous \u00eates expos\u00e9 au gluten, vous pouvez utiliser certains suppl\u00e9ments pour d\u00e9composer la gliadine. Celles-ci sont appel\u00e9es peptidases et sont souvent vendues sous la d\u00e9nomination \u00abenzymes du gluten\u00bb. Pour soigner une muqueuse intestinale bris\u00e9e ou r\u00e9duire la perm\u00e9abilit\u00e9 de l&#39;intestin, vous pouvez \u00e9galement inclure des suppl\u00e9ments tels que racine de guimauve, extrait de r\u00e9glisse, colostrum, L-glutamine, jus d&#39;aloe vera, probiotiques et enzymes digestives.<\/p>\n<p>Les ressources que je recommande pour ces types de compos\u00e9s de cicatrisation des intestins sont une \u00e0 deux portions de bouillon d&#39;os ou de g\u00e9latine organique par jour, associ\u00e9es \u00e0 l&#39;utilisation quotidienne du pack de cicatrisation des intestins que j&#39;ai con\u00e7u (illustr\u00e9 \u00e0 droite), \u00e0 \u200b\u200butiliser exactement selon les instructions fournies avec le pack. La trousse de gu\u00e9rison des intestins comprend des probiotiques, des enzymes digestives, du colostrum, des herbes nettoyantes et de l&#39;huile d&#39;origan.<\/p>\n<p>Il a m\u00eame \u00e9t\u00e9 d\u00e9montr\u00e9 que le colostrum am\u00e9liore les performances sportives en r\u00e9duisant la perm\u00e9abilit\u00e9 de l\u2019intestin caus\u00e9e par un exercice intense, en am\u00e9liorant les mesures de performance et en favorisant le maintien de la masse maigre.<\/p>\n<p><em>Utilis\u00e9es conjointement avec un r\u00e9gime alimentaire sans gliadine ni produits laitiers, ces strat\u00e9gies contribueront \u00e0 vous donner cet intestin de fer envi\u00e9.<\/em><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><strong>2. FODMAP<\/strong><\/p>\n<p><strong>Aussi r\u00e9pandus que puissent \u00eatre les probl\u00e8mes de gluten, de nombreuses personnes pensent qu\u2019elles sont intol\u00e9rantes au gluten et ce n\u2019est pas le cas. Cela peut \u00eatre particuli\u00e8rement vrai si vous mangez des c\u00e9r\u00e9ales anciennes en bonne sant\u00e9 (par exemple, \u00e9peautre<\/strong><\/p>\n<p>Une \u00e9tude r\u00e9cente a en fait r\u00e9v\u00e9l\u00e9 que les personnes auto-d\u00e9clar\u00e9es \u00absensibles au gluten\u00bb n&#39;avaient aucun effet n\u00e9faste sur l&#39;intestin suite \u00e0 la consommation de gluten et avaient plut\u00f4t \u00e9limin\u00e9 compl\u00e8tement leurs probl\u00e8mes intestinaux apr\u00e8s avoir simplement subi une r\u00e9duction alimentaire de glucides fermentables, mal absorb\u00e9s et \u00e0 cha\u00eene courte. &#8211; \u00e9galement connu sous le nom de FODMAP (2).<\/p>\n<p>Plus pr\u00e9cis\u00e9ment, les chercheurs ont rapport\u00e9 que:<\/p>\n<p style=\"padding-left: 30px;\"><em>\u00abChez tous les participants, les sympt\u00f4mes gastro-intestinaux se sont constamment et significativement am\u00e9lior\u00e9s lors de la r\u00e9duction de la consommation de FODMAP, mais ils ont consid\u00e9rablement empir\u00e9 de mani\u00e8re similaire lorsque leur r\u00e9gime alimentaire comprenait du gluten ou des prot\u00e9ines de lactos\u00e9rum.<\/em><\/p>\n<p>En d\u2019autres termes, il ne s\u2019agit peut-\u00eatre pas de gluten (ou, accessoirement, de prot\u00e9ines de lactos\u00e9rum) qui pourrait causer des troubles de l\u2019intestin, mais plut\u00f4t du <strong>combinaison <\/strong>de ces aliments avec FODMAP, ou la pr\u00e9sence de FODMAP tout seuls.<\/p>\n<p><strong>Comment cela pourrait-il arriver?<\/strong><\/p>\n<p><em>Pour comprendre, revenons un peu en arri\u00e8re et examinons ce que sont r\u00e9ellement les FODMAP.<\/em> La plupart des aliments que nous mangeons couramment, m\u00eame dans le cadre d&#39;une alimentation saine, sont ce qu&#39;on appelle des aliments \u00e0 \u00abr\u00e9sidus \u00e9lev\u00e9s\u00bb. Cela signifie que ces aliments particuliers, lorsqu&#39;ils sont dig\u00e9r\u00e9s, laissent beaucoup de place aux bact\u00e9ries pour se nourrir, et lorsque les bact\u00e9ries se nourrissent et prolif\u00e8rent, elles fermentent.<\/p>\n<p>Lorsque les bact\u00e9ries fermentent dans votre intestin, le r\u00e9sultat peut \u00eatre des ballonnements, des crampes et des gaz.<\/p>\n<p>Alors, quels types d&#39;aliments ont tendance \u00e0 fermenter plus ou fermentent plus rapidement que d&#39;autres? Ces aliments sont les FODMAP mentionn\u00e9s ci-dessus.<\/p>\n<p><strong>FODMAP signifie \u201cFermentable, Oligo- Di- Mono-Accharides And Polyols\u201d. Ce sont en fait des sucres que vous ne pouvez pas dig\u00e9rer. Ils finissent donc par alimenter des bact\u00e9ries, cr\u00e9ant ainsi une prolif\u00e9ration fongique dans le tube digestif et \u00e9quilibre complet de l&#39;\u00e9cosyst\u00e8me dans votre intestin (FODMAP).<\/strong><\/p>\n<p>Parfois, en plus des ballonnements, des crampes, des gaz, de la constipation ou de la diarrh\u00e9e, les FODMAP peuvent \u00e9galement cr\u00e9er des sympt\u00f4mes en dehors de l&#39;intestin, tels que la d\u00e9pression, la fatigue, des maux de t\u00eate ou un voile de cerveau (ce qui est logique, car votre corps cr\u00e9e une quantit\u00e9 importante de vos neurotransmetteurs dans votre intestin &#8211; c&#39;est tout ce que vous avez d\u00e9j\u00e0 appris sur l&#39;intestin et le cerveau).<\/p>\n<p>Alors, quels types d&#39;aliments entrent dans la cat\u00e9gorie des FODMAP? Je vais les \u00e9num\u00e9rer ci-dessous, et bien que je ne pr\u00e9conise certainement pas que vous supprimiez compl\u00e8tement ces aliments de votre alimentation, <em>vous constaterez peut-\u00eatre que lorsque vous consommez de grandes quantit\u00e9s des aliments suivants, notamment lors d&#39;un repas ou d&#39;un jour, vous pr\u00e9sentez des probl\u00e8mes intestinaux importants\u2026 et que lorsque vous \u00e9liminez ces aliments, vous pouvez vous rendre compte que vous pouvez tr\u00e8s bien manger des aliments contenant du gluten. (R\u00e9duction fermentable\u2026).<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><strong>1. Fruits, agave et miel<\/strong><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Le fructose est un sucre de fruit \u00e0 base de fructose et un monosaccharide (le F et le M dans les FODMAP). Les fruits riches en fructose entrent \u00e9galement dans cette cat\u00e9gorie (comme les melons et les agrumes comme la mangue). Les fruits riches en alcools (sucres alcools) tels que les pommes, les p\u00eaches et les poires seraient \u00e9galement inclus. De nombreux \u00e9dulcorants contiennent \u00e9galement du fructose, tels que le sirop de ma\u00efs \u00e0 haute teneur en fructose (HFCS), le miel et l&#39;agave. Et bien s\u00fbr, le fructose est un ingr\u00e9dient majeur dans la plupart des gels et des boissons pour sportifs. Si vous trouvez que les gels pour le sport vous g\u00e2chent, c&#39;est peut-\u00eatre pour cela.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><strong>2. Haricots et lentilles<\/strong><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Les oligosaccharides sont des brins courts de sucres simples et tous les haricots et les lentilles entrent dans cette cat\u00e9gorie. La maltodextrine, que l&#39;on trouve dans de tr\u00e8s nombreux gels pour sportifs, est \u00e9galement un oligosaccharide.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><strong>3. Bl\u00e9, oignons et chou<\/strong><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Le bl\u00e9 est \u00e9galement un oligosaccharide et contient en outre du sucre appel\u00e9 fructane. On trouve du bl\u00e9 dans de nombreux bars sportifs et sources d&#39;\u00e9nergie, ainsi que des fructanes dans les l\u00e9gumes crucif\u00e8res tels que le chou et le chou-fleur, les oignons, les oignons verts et l&#39;ail.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><strong>4. produits laitiers<\/strong><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Le lactose, le sucre pr\u00e9sent dans les produits laitiers (en particulier les formes non ferment\u00e9es de ce type de produits laitiers, par exemple le yogourt ou le k\u00e9fir) est un disaccharide. Vous trouverez \u00e9galement de grandes quantit\u00e9s de lactose dans de nombreuses boissons de r\u00e9cup\u00e9ration post-entra\u00eenement.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><strong>5. alcools de sucre<\/strong><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Le xylitol, le maltitol et le sorbitol sont des exemples d&#39;alcools de sucre, qui entrent dans la composition de nombreux aliments emball\u00e9s ou transform\u00e9s. Vous les trouverez couramment dans les aliments sans sucre ou \u00absant\u00e9\u00bb, ainsi que dans des produits tels que les bonbons pour diab\u00e9tiques, les dentifrices et les chewing-gums.<\/em><\/p>\n<p>Mais comme vous le savez peut-\u00eatre d\u00e9j\u00e0 par exp\u00e9rience personnelle et par pur sens commun, s&#39;asseoir et manger une assiette enti\u00e8re d&#39;oignons saut\u00e9s va probablement vous donner du gaz (en raison de la teneur en fructane que vous venez d&#39;apprendre).<\/p>\n<p>Vous ne voudriez probablement pas non plus faucher quelques bols de haricots et de lentilles, ni manger un smoothie fait de 4 ou 5 pommes et ne vous attendez pas \u00e0 quelque chose de g\u00e9nial dans votre ventre.<\/p>\n<p><em>Mais de la m\u00eame mani\u00e8re que les haricots et les pommes au four peuvent causer un probl\u00e8me, vous pouvez \u00e9galement cr\u00e9er une bombe nucl\u00e9aire dans l\u2019intestin en consommant 50 \u00e0 100 grammes de fructose et de maltodextrine par heure provenant de gels sportifs pendant un triathlon ou un marathon, en avalant un bl\u00e9. une barre d\u2019\u00e9nergie remplie chaque apr\u00e8s-midi au travail ou une succion de r\u00e9cup\u00e9ration charg\u00e9e de lactose secoue apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement.<\/em><\/p>\n<p><strong>Il n\u2019ya pas vraiment de bon test pour les FODMAPs, si ce n\u2019est qu\u2019\u00e9liminer les gros d\u00e9clencheurs de votre alimentation et observer ce que vous ressentez. Ceci est essentiellement une strat\u00e9gie de \u00abr\u00e9gime d&#39;\u00e9limination\u00bb. Donc, si vous avez des gaz, des ballonnements, une indigestion et d\u2019autres probl\u00e8mes intestinaux, je vous sugg\u00e8re fortement d\u2019imprimer le tableau ci-dessous, de le suspendre \u00e0 votre r\u00e9frig\u00e9rateur, d\u2019essayer un r\u00e9gime faible en FODMAP pendant une semaine et de voir ce qui se passe.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden wp-image-14987 aligncenter\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.gif\" alt=\"ListOfFodmapsFoods3 &quot;width =&quot; 519 &quot;height =&quot; 717 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49w49c081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/ListOfFodmapsFood Q \/ListOfFodmapsFoods3.gif 800w &quot;data-lazy-tailles =&quot; (largeur maximale: 519px) 100vw, 519px\"\/><noscript><img decoding=\"async\" class=\"wp-image-14987 aligncenter\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/Comment-reparer-votre-intestin.gif\" alt=\"ListOfFodmapsFoods3 &quot;width =&quot; 519 &quot;height =&quot; 717 &quot;srcset =&quot; https:\/\/2gqdkq4bpinp49w49c081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2013\/07\/ListOfFodmapsFood Q \/ListOfFodmapsFoods3.gif 800w &quot;tailles =&quot; (largeur maximale: 519px) 100vw, 519px\"\/><\/noscript><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><b>3) Enzymes digestives insuffisantes ou faible activit\u00e9 enzymatique.<\/b><\/p>\n<p><strong>C&#39;est un probl\u00e8me que j&#39;ai tendance \u00e0 voir souvent chez les personnes stress\u00e9es par de grandes quantit\u00e9s de nourriture et qui mangent \u00e9galement avant, pendant ou apr\u00e8s l&#39;exercice ou dans un \u00e9tat post-entra\u00eenement stressant.<\/strong><\/p>\n<p>Lorsque vous mangez un repas, ou m\u00eame un bar, un gel \u00e9nerg\u00e9tique ou une gorg\u00e9e de boisson pour sportifs, votre syst\u00e8me digestif (principalement votre pancr\u00e9as et votre intestin gr\u00eale) s\u00e9cr\u00e8te des enzymes qui d\u00e9composent les prot\u00e9ines, les glucides et les graisses en nutriments utilisables qui peuvent passer de votre intestin. \u00e0 votre circulation sanguine.<\/p>\n<p>Par exemple, des aliments tels que la viande, les \u0153ufs et les haricots sont constitu\u00e9s de mol\u00e9cules de prot\u00e9ines g\u00e9antes qui doivent \u00eatre dig\u00e9r\u00e9es par des enzymes avant de pouvoir \u00eatre utilis\u00e9es pour cr\u00e9er et r\u00e9parer des tissus corporels (15). Par exemple, une enzyme appel\u00e9e pepsine existe dans le suc de l&#39;estomac et cela entame la digestion des prot\u00e9ines aval\u00e9es. Ensuite, dans l&#39;intestin gr\u00eale, plusieurs enzymes du suc pancr\u00e9atique et de la muqueuse de l&#39;intestin compl\u00e8tent la d\u00e9composition de ces mol\u00e9cules prot\u00e9iques en mol\u00e9cules encore plus petites (acides amin\u00e9s).<\/p>\n<p>Ces acides amin\u00e9s peuvent ensuite \u00eatre absorb\u00e9s dans le sang par le biais de l&#39;intestin gr\u00eale, puis transport\u00e9s vers toutes les parties du corps pour construire les parois et d&#39;autres parties des cellules.<\/p>\n<p><em>Mais dans de nombreux cas, la quantit\u00e9 de nourriture que vous mangez peut souvent d\u00e9passer la capacit\u00e9 de vos enzymes digestives (tr\u00e8s typique chez les personnes consommant beaucoup de calories, les personnes actives)\u2026<\/em><\/p>\n<p><em>\u2026 Ou votre pancr\u00e9as ou votre intestin gr\u00eale ont une incapacit\u00e9 g\u00e9n\u00e9tique \u00e0 produire une enzyme (telle que la lactase, qui dig\u00e8re les sucres de lactose contenus dans les produits laitiers et est d\u00e9ficiente chez les personnes intol\u00e9rantes au lactose)\u2026<\/em><\/p>\n<p><em>\u2026 Ou votre intestin est ravag\u00e9 par des p\u00e9riodes de mauvaise alimentation, d&#39;exposition \u00e0 la gliadine, etc., et simplement incapable de produire des enzymes ad\u00e9quates\u2026<\/em><\/p>\n<p><em>\u2026 Ou l&#39;activit\u00e9 enzymatique est r\u00e9duite en raison de niveaux d&#39;activit\u00e9 physique \u00e9lev\u00e9s &#8211; par exemple, lorsque vous essayez de neutraliser une boisson prot\u00e9in\u00e9e quelques minutes apr\u00e8s avoir franchi la porte apr\u00e8s une course difficile.<\/em><\/p>\n<p>Par exemple, si la pepsine ne fonctionne pas correctement ou n\u2019est pas pr\u00e9sente, les prot\u00e9ines ne sont pas compl\u00e8tement dig\u00e9r\u00e9es et les particules de prot\u00e9ines non dig\u00e9r\u00e9es ont plus de chances d\u2019\u00eatre introduites dans la circulation sanguine \u00e0 travers la paroi intestinale avec d\u2019autres nutriments. Cela aboutit au ph\u00e9nom\u00e8ne probl\u00e9matique que vous avez d\u00e9j\u00e0 appris \u00e0 propos du syndrome de l&#39;intestin qui fuit.<\/p>\n<p><strong>Alors, comment savoir si vous avez une insuffisance d&#39;enzymes digestives?<\/strong><\/p>\n<p>La meilleure fa\u00e7on de le savoir est de faire un test de selles tel que le kit GI Effects de Metametrix, qui mesurera votre capacit\u00e9 \u00e0 dig\u00e9rer vos aliments et \u00e0 quel point votre pancr\u00e9as produit des enzymes digestives. Most doctors won\u2019t run these tests, and they may not be covered by insurance, but you can oversee the entire process yourself, and usually the report that you get along with the test results is pretty self-explanatory.<\/p>\n<p>You can also pay attention to symptoms. Symptoms that suggest you might have problems with digestive enzymes are:<\/p>\n<p style=\"padding-left: 30px;\"><em>-Gas and bloating after meals<\/em><br \/><em>-Feeling like you have food sitting in your stomach after you eat<\/em><br \/><em>-Feeling full after eating just a few bites of food<\/em><br \/><em>-Seeing undigested food in your stool<\/em><br \/><em>-Frequent and consistent floating stool<\/em><br \/><em>-An \u201coil slick\u201d in the toilet bowl (this indicates undigested fat)<\/em><\/p>\n<p><strong>The fix for digestive enzyme issues is actually pretty simple.<\/strong><\/p>\n<p>First, clean up your diet using some of the strategies you\u2019ve already learned about, so that your gut is able to adequately produce digestive enzymes.<\/p>\n<p>Second, eat more slowly and avoid rushed, hectic meals.<\/p>\n<p>Next, jumpstart the process of digestion by simply taking digestive enzymes before you eat. Prior to large meals or downing a big steak, I personally pop two digestive enzyme capsules called \u201cCaprazymes\u201d before my two biggest meals of the day (especially before pre-race or big workout meals) and I\u2019m good to go.<\/p>\n<p><strong>Finally as you\u2019ll learn in the upcoming chapter on race week protocols, I also prefer to blend and juice most of my foods on race week and before big workouts. This seems to help tremendously.<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><b>4) Insufficient gut bacteria.<\/b><\/p>\n<p>A healthy human body carries over 100 trillion microorganisms in the intestines, which is ten times greater than the total number of human cells in the body. The metabolic activities performed by these bacteria resemble those of an organ, and these\u00a0microorganisms perform a host of useful functions, such as training the immune system, attacking foreign invaders (like food poisoning compounds, toxins, etc.),\u00a0preventing growth of harmful, pathogenic bacteria in your gut, regulating the development of the intestinal lining, producing vitamins such as biotin and vitamin K, and even producing hormones (10).<\/p>\n<p><strong>So how can you develop insufficient gut bacteria? <\/strong><\/p>\n<p>In my article\u00a0The Art of Using Antibiotics \u2013 How To Limit the Damage\u00a0(which I highly recommend you read if you are or ever have been on antibiotics), I point out how pharmaceuticals can deprive your body of precious probiotics.<\/p>\n<p>In addition, an extremely low-fiber diet can also result in insufficient gut flora (20). This is because prebiotics are fiber-based sugars that you get from fruits and vegetables, and these provide food and sustenance to the probiotics.<\/p>\n<p>Insufficient intake of fermented foods rich in good bacteria can also be an issue, especially in a modern, Westernized diet.\u00a0Unfortunately, most commercial probiotic foods that you buy at the grocery store have been pasteurized, packaged improperly for keeping good bacteria alive, or treated with high amounts of added sugars to satisfy a palate conditioned to sweet foods.<\/p>\n<p>If you do have insufficient gut bacteria, you\u2019re likely to experience some serious performance-inhibiting issues, including:<\/p>\n<p style=\"padding-left: 30px;\"><em>-Complete absence of gas (yes, you actually stop farting)<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Undigested fiber in stool, which\u00a0can be seen as white or dark specks.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Constipation, with occasional periods of diarrhea\u00a0or irritable bowel syndrome.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Frequent sickness and allergies<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Blood-clotting problems<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Neurological problems and brain fog<\/em><\/p>\n<p>If you suspect you may have insufficient gut bacteria, I recommend a\u00a0Comprehensive Stool Analysis Kit\u00a0to test for presence of bacteria.\u00a0If you discover that you have a bacteria insufficiency or you have many of the symptoms described above, you have to repopulate your gut with good bacteria, get adequate amounts of prebiotics, and replace any bacteria that\u2019s been wiped out by an antibiotic protocol, I recommend a one-two-three combo:<\/p>\n<p style=\"padding-left: 30px;\"><em>1) consume a wide variety of fermented foods with natural amounts of good bacteria (read a comprehensive article I wrote at WellnessFX to see exactly how to find fermented foods and prepare your own fermented foods); <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>2) consume a full spectrum probiotic such as Caprobiotics, and if you\u2019ve ever been on an antibiotic protocol, also add in the probiotic <em>S<\/em><em>accharomyces Boulardii (Jarrow Formulas is good brand). Taking Colostrum with probiotics helps the bacteria colonize your gut.<\/em><br \/><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>3) consume high amounts of vegetables and moderate amounts of fiber to feed the probiotics, or include a greens supplement that is rich in prebiotics, such as Enerprime.<\/em><\/p>\n<p><strong>Finally, if your bacterial insufficiency includes a strange absence of gas accompanied by frequent constipation (which can often happen if you\u2019ve been on some big antiobiotic regimens) and you simply want the shotgun, nuclear bomb, fix-everything-all-at-once approach, the best solution I\u2019ve found is called the \u201cColorectal Recovery Program\u201c. It\u00a0totally eliminates the issue by literally \u00a0\u201cinfecting,\u201d or, as a microbiologist might say, \u201creinoculating\u201d your large intestine with bacterial strain. This formula has saved my ass (quite literally) after having to take antibiotics.<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><strong>5) Too much gut bacteria. <\/strong><\/p>\n<p>Something called \u201cSmall Intestine Bacterial Overgrowth\u201d, also known as SIBO, tends to fly under the radar, but can be especially problematic in athletes who have been consuming a traditional high carbohydrate diet, because bacteria in the gut tend to feed quite readily upon sugars and starches. <em>As a matter of fact, I think this is a hugely underdiagnosed issue.<\/em><\/p>\n<p>Basically, SIBO is a chronic bacterial infection of the small intestine (3). The actual infection is with bacteria that would normally live in your gastrointestinal tract but have abnormally overgrown in a location that is simply not meant for that many bacteria.<\/p>\n<p>These bacteria interfere with your normal digestion and absorption of food and are associated with damage to the lining or membrane of the SI (leaky gut syndrome, which I prefer to call leaky SI in this case). This can be a serious issue, because the bacteria:<\/p>\n<p style=\"padding-left: 30px;\"><em>-Consume some of our food, which over time leads to deficiencies in bacteria\u2019s favorite nutrients such as iron and B12, which can cause anemia.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-They consume food unable to be absorbed due to SI lining damage, which creates more bacterial overgrowth (a vicious cycle).<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-After eating our food, they produce gas, which causes flatulence, abdominal bloating, abdominal pain, constipation, diarrhea or both.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-They decrease proper fat absorption by \u201cdeconjugating\u201d bile, which leads to deficiencies of vitamins A &amp; D (and those lovely fatty stools).<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Through the damaged lining of the gut, larger food particles not able to be fully digested enter into the body, and your immune system reacts to these, creating food allergies and sensitivities (leaky gut rears it\u2019s ugly head once again).  <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Bacteria themselves can also enter the body and bloodstream.\u00a0 Your immune system reacts to these bacteria and their cell walls, and this can produce something called endotoxemia, which causes chronic fatigue and stress the liver.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-The bacteria excrete acids which in high amounts can cause neurological and cognitive symptoms.<\/em><\/p>\n<p><strong>So how do you know if you have SIBO?<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>1. In addition to experiencing many of the signs and symptoms listed above, when you have SIBO, you actually react pretty badly when you consume fermented foods such as kombucha and kefir, and even can get irritable bowel syndrome from consuming probiotics \u2013 which basically dump bacteria on top of bacteria. It may seem counterintuitive, but this is a case in which fermented foods could actually be bad for you.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>2. You can order a simple, at-home breath test that measures the amount of gas produced by bacteria. I recommend the Quintron Breath Test at BreathTests.com.<\/em><\/p>\n<p>If you have SIBO, a combination of low-carbohydrate intake, juicing and herbal cleanses can fix the issue \u2013 but this can be pretty difficult to pull off when combined with an intense exercise program, so you\u2019ll probably need to save this one for an off-season fix or just take 30 days off while you fix the issue. There are a variety of SIBO healing programs out there, but one basic protocol is:<\/p>\n<p style=\"padding-left: 30px;\"><em>-Eat only non-fermentable carbohydrates and limit carbohydrate intake in general. The Specific Carbohydrate Diet is good for this, as is this\u00a0sample meal plan for SIBO.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-If you have a juicer, juice 1-2x\/day with fresh plantain leaves, <\/em><em>1\/4 medium cabbage, <\/em><em>2 small to medium beets, <\/em><em>2 carrots, <\/em><em>2 stalks celery, <\/em><em>1 piece ginger<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>&#8211;<\/em><em>Use herbal antibiotics and tinctures daily, such as goldenseal extract, <\/em><em>phellodendron, <\/em><em>coptis, <\/em><em>cordyceps, <\/em><em>garlic extract, and oil of <\/em><em>oregano.<\/em><\/p>\n<p><strong>If you want to learn more about SIBO and how to fix it, check out the very comprehensive and helpful website SIBOinfo.com.<\/strong><\/p>\n<p><strong><img decoding=\"async\" class=\"lazy lazy-hidden aligncenter\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_830_Comment-reparer-votre-intestin.jpg\" alt=\"sibo\"\/><noscript><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996212_830_Comment-reparer-votre-intestin.jpg\" alt=\"sibo\"\/><\/noscript><\/strong><\/p>\n<p style=\"text-align: center;\"><b>\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/b><\/p>\n<p><b>6) Yeast, fungus or parasites<\/b><\/p>\n<p>This is nasty stuff to think about, but harmful bacteria are a fact of life \u2013 and I have been shocked at the number of seemingly healthy folks who have tested positive for parasites, yeast and fungus. When these issues are allowed to take over and grow out of control, you get sick more often and you have some serious gut issues.<\/p>\n<p>A parasite is technically defined as a microscopic organism that derives nourishment from its host without benefiting or killing the host. In your body, you can have both parasitic fungi and parasitic yeast, and intestinal parasites are those that live in your intestines and can lead to issues such as abnormal bowel movements, muscle aches and pains, chronic fatigue, insomnia, skin problems and gut discomfort (4).<\/p>\n<p><strong>So how do you get parasites?<\/strong><\/p>\n<p>They can be contracted in many ways, including raw meat and fish (had sushi lately), polluted water (like open water triathlon swims), contaminated fruits and veggies (all over the place), contact with pets (yes, including your beloved cat or dog), insect bites and travel outside of the country.<\/p>\n<p>For example, after a particularly long triathlon training and racing trip to Thailand that included elephant rides, open water swims in stagnant man made lagoons, liberal consumption of foods (much of it cooked in suspect ways) and many insect bites, I returned and within 3 weeks had some strange coughing, skin rashes and seriously smelly poo. I tested with a home poop panel (the Comprehensive Parasitology Profile from DirectLabs) and sure enough \u2013 I had a few nasty critters in my gut.<\/p>\n<p>I opted to take a high-grade oil of oregano four times per day and a supplement called mastic gum two times per day, and I was good to go within a month.\u00a0I probably got lucky, because many times, parasitic infections require more serious medication and long term treatment. Often, it all depends on the type of parasite you have.<\/p>\n<p><strong>And how about yeasts and fungus?<\/strong><\/p>\n<p>Yeasts are microscopic organisms categorized as fungi, and the most common culprit for gut issues is <i>candida albicans,<\/i> which is normally in your body, but can cause some serious problems if it is allowed to thrive and multiply (5). When that happens, you get chronic fatigue, inability to lose weight, sugar and carbohydrate cravings, brain fog, and even food sensitivities or allergies to things you normally would be able to eat. This is an issue very similar to the SIBO you already learned about.<\/p>\n<p>The most common group I see <i>candida albicans <\/i>in is women who eat lots of carbs \u2013 but guys can get this stuff growing out of control too. A low carb diet combined with a cleansing protocol can really help with this stuff (see SIBO recommendations earlier).<\/p>\n<p>Ultimately, I\u2019m a big fan of a high quality GI Panel to do a full scan of exactly what is going on inside your gut. This can be an at-home test that screens\u00a0H. plylori and pathogenic bacteria, Candida albicans and fungus in addition to screening for many types of protozoa and worms, including C. difficile, Giardia, E. coli, Blastocystis hominis, Roundworm, Toxoplasma, Trichinella spiralis (from pork) and tapeworm.<\/p>\n<p>Basically, in the privacy of your home, a few stool samples are collected (preferably by you, unless you have a very, very nice significant other) and then sent to the laboratory. Results go directly to an office, after which you will receive a personalized letter of recommendations and test results which may include natural anti-parasite herbal formulas, nutritional supplements, diet, and lifestyle changes. You can get these type of Comprehensive Stool Analyses from companies such as DirectLabs\u00a0(here\u2019s what a sample report looks like). <\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><b>7) Insufficient stomach acid production<\/b><\/p>\n<p>It bugs the heck out of me when I learn that someone with indigestion or heartburn has been prescribed a proton pump inhibitor or some type of other medication that blocks stomach acid (hydrochloric acid, or HCl) production. If someone isn\u2019t properly digesting food, the last thing you want to do is further limit their ability to breakdown food in the stomach!<\/p>\n<p>In many cases, the ironic <i>cause <\/i>of these type of heartburn or gastroesophageal reflux disorder (GERD) issues is inadequate HCl production (also known hypochlorhydria) \u2013 often combined with bacterial overgrowth, lack of digestive enzymes and carbohydrate.\u00a0This is a pretty significant issue, since the sterilization of food by HCl against harmful micro-organisms reduces your risk of being colonized by other micro-organisms (like parasites or fungus). Stomach acid also plays an important role in the digestion of proteins and absorption of minerals and vitamins, and signals the release of digestive enzymes and bicarbonate from your pancreas, which is crucial for digestion (19).<\/p>\n<p>Insufficient stomach acid can cause absorption of partially digested food molecules, which can lead to food intolerances or alleriges. This is because food particles that would normally be digested and absorbed in your upper intestines instead pass through into your lower intestines and provide fuel for yeast or fungus, overgrowth of pathogens, and poor absorption of minerals, vitamins and amino acids.\u00a0Dr. Carolyn Dean discusses this concept in detail in the article \u201cWhy Kill Your Stomach Acid\u201d on my blog.<\/p>\n<p>Low stomach acid levels can be genetic or acquired. A test called\u00a0the Heidelberg ph test is probably the most accurate way to gauge HCl insufficiency, but it is uncomfortable, invasive and the Heidelberg machines are not easy to find. Blood tests through a company like WellnessFX can give you a decent indication of whether you\u2019re low on HCl, especially if your chloride value is less than 100, and your CO2 level is greater than 27.<\/p>\n<p>However, you can also simply pay attention to your symptoms \u2013 in most cases, if you\u2019re getting heartburn after a meal (especially a protein containing meal like a steak), your HCl is probably low.<\/p>\n<p>So what can you do about insufficient stomach acid production? A combination of all of the following can be very effective.<\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Add raw, crushed garlic to your diet. It has the natural antimicrobial allicin, which can help to lower levels of harmful bacteria and fungi such as candida.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>If you eat grains, legumes, seeds and nuts, ensure they are soaked (and in many cases sprouted) which will improve digestibility. You\u2019ll learn more about good resources for learning how to do this later in this book.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Increase your fiber intake by adding a handful of dried prunes or ground flax or chia seed to your diet to encourage healthy bowel movements.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Add extra virgin coconut oil to your diet by consuming 2-3 tablespoons a day. The stuff has really good antimicrobial properties.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Avoid simple or refined carbohydrates like white bread, pasta, cookies, cakes, crackers, etc.). Also avoid soda, alcohol, nightshade vegetables like tomatoes, potatoes, and peppers (chili, green, red), wheat and gluten, peanuts, shellfish, excessive caffeine intake, artificial sweeteners like aspartame, sucralose, etc., nitrites (in processed foods like hot dogs, lunch meats, and bacon), MSG, hydrogenated, or partially hydrogenated oils (trans fats) found in most processed foods, deep-fried foods, fast food, and junk food.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Make some dietary changes by eating more frequent smaller meals instead of fewer large, heavy meals. This isn\u2019t because snacking frequently magically boost your metabolism, but simply because it may be more do-able for you to digest small meals until you\u2019ve fixed the HCl production problem.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Don\u2019t eat just before bed, but instead maintain an upright position for about 45 minutes after eating. This will allow for easier digestion.<\/i><\/p>\n<p style=\"padding-left: 30px;\">&#8211;<i>Do not drink ice-cold water before, during, or after meals, as this can lower HCl production.<\/i><\/p>\n<p style=\"padding-left: 30px;\"><em>-Use the following supplementation protocol:<\/em><\/p>\n<p style=\"padding-left: 60px;\"><em>-1-2 capsules\u00a0HCl\u00a0immediately prior to meal.\u00a0If no burning or indigestion, next day take 1 tablet in the same way. If still no burning or indigestion, next day take 2 tablets in the same way. Continue until you get any burning, then back off.<\/em><\/p>\n<p style=\"padding-left: 60px;\"><em>-1-2 serving\u00a0organic bitters\u00a0immediately prior to meal<\/em><\/p>\n<p style=\"padding-left: 60px;\"><em>-1-2 servings\u00a0CapraCleanse\u00a0per day<\/em><\/p>\n<p style=\"padding-left: 60px;\"><em>-1-2 servings bone broth or\u00a0organic gelatin\u00a0per day<\/em><\/p>\n<p>If you want to read up more on the issues with heartburn medications, and the methods you can use to fix insufficient HCl production and GERD, I\u2019d highly recommend you visit this heartburn\/GERD section of Chris Kresser\u2019s website, in which he expounds in great detail on the diagram below.<\/p>\n<p><b><img decoding=\"async\" class=\"lazy lazy-hidden aligncenter\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996213_103_Comment-reparer-votre-intestin.png\" alt=\"gerddiagram\"\/><noscript><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996213_103_Comment-reparer-votre-intestin.png\" alt=\"gerddiagram\"\/><\/noscript><\/b><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014<\/p>\n<p><b>8) Other food intolerances or food sensitivities<\/b><\/p>\n<p>Let\u2019s take a look at Joe. He doesn\u2019t know it, but he has a deficiency of the liver enzymes that dissolve fructose. Every time he eats fruits, candies, baked goods, sports gels with fructose and even some vegetables, he feels queasy and tired, and his brain feels foggy. Sometimes, he even gets ravenous and has to eat mountains of pasta or rice to feel good again.<\/p>\n<p>Jane feels exactly the same way as Joe when she consumes foods containing fructose, however, unlike Joe she has adequate liver enzymes, but impaired fructose absorption from a deficiency of fructose carriers in the small intestine.<\/p>\n<p><i>As you may have guessed, both Jane and Joe would be classified as having a food intolerance to fructose. Joe\u2019s is more related to a digestive enzyme deficiency, while Jane\u2019s is due to a carrier issue.<\/i><\/p>\n<p>The term \u201cfood intolerance\u201d (also termed \u201cfood sensitivities\u201d)\u00a0\u00a0is widely used for a variety of unpleasant responses to specific foods or compounds in foods, and while you\u2019ve already learned about things like gluten intolerance and lactose intolerance, you should know that due to\u00a0one or a combination of six different factors, you could have intolerances to other things too (21). These six factors include:<\/p>\n<p style=\"padding-left: 30px;\"><i>1) a deficiency, which is a lack of chemicals or enzymes necessary to digest a food; <\/i><\/p>\n<p style=\"padding-left: 30px;\"><i>2) malabsorption, which is an inability of the digestive system to absorb specific nutrients; <\/i><\/p>\n<p style=\"padding-left: 30px;\"><i>3) a sensitivity, which is a hyper reaction to a normal amount of a substance, usually some type of pharmacological compound like a food additive, preservative or coloring; <\/i><\/p>\n<p style=\"padding-left: 30px;\"><i>4) an immune antibody response to food that is mediated by less serious antibodies than a full blown food allergy (e.g. gluten intolerance); <\/i><\/p>\n<p style=\"padding-left: 30px;\"><i>5) a toxin present in food from either contamination or mold (e.g. afflatoxin from peanuts); ou <\/i><\/p>\n<p style=\"padding-left: 30px;\"><i>6) a psychological reaction to food from an emotion associated with that food, such as never being able to eat chili without feeling nauseous due to the time you ate chili on a road trip and got car sick.<\/i><\/p>\n<p>The most commonly known food intolerances are the ones we\u2019ve already spent time on, such as lactose and gluten, both of which have sparked entire industries of lactose-free and gluten-free foods. But other lesser known intolerances include food additives, preservatives, artificial colors and flavors, fructose, and foods that contain high levels of salicylate, which can include many fruits, juices, vegetables, spices, herbs, nuts, tea, wines, and coffee.<\/p>\n<p>If you experience gas, bloating, frequent bathroom stops or digestive cramping after a meal, it\u2019s highly possible that you have a food intolerance, and there is a compound or multiple compounds in that meal or in your diet that is causing that response. While moderate indigestion is normal from high carbohydrate and high calorie intake, especially during long periods of exercise or racing, it is not normal to have the excessive mucus and coughing, itching, rash, sinus inflammation or headaches that dozens of folks have reported to me after a big workout or race \u2013 and these are all potential signs of a food intolerance.<\/p>\n<p>The good news is that with proper identification of specific intolerances, adjustment of dietary intake, and choice of training and racing fuels, food intolerances can become a non-issue.<\/p>\n<p><i>However, food intolerance testing is confusing to say the least.<\/i><\/p>\n<p>Options include breath testing, skin pinprick, a stomach gastroscopy, an intestinal biopsy, stool analysis, skin sample analysis, electrical current testing, muscle testing methods, and more \u2013 and there is lots of controversy in the medical and nutrition community about which test is best.\u00a0Results go all the way from questionable to downright useless.<\/p>\n<p>But if you actually suspect a specific intolerance, this can help to choose the proper test. For example, a fructose intolerance is best identified via a breath test, which measures undigested fructose via hydrogen levels in the breath, whereas a lactose intolerance is better measured via analyzing the blood sugar response to lactose consumption. Meanwhile, an\u00a0IgG and IgA test (not to be confused with an IgE test for a true food allergy) can test immunoglobulin levels for specific protein based food intolerances, such as chicken or eggs.<\/p>\n<p>You can get these type of\u00a0food sensitivity tests from companies like ALCAT and Metametrix, or you can get a test\u00a0called an\u00a0Enzyme Linked Immunosorbent Assay (ELISA)\u00a0methodology, which tests allergies and sensitivities to a variety of common allergens. There\u2019s also a food intolerance test called a\u00a0US Biotek Antibody Assessment\u00a0that tests for IgG and IgA. I\u2019ve had that one done and here are what the results look like:<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"lazy lazy-hidden aligncenter\" title=\"Immunoglobulin test\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996213_881_Comment-reparer-votre-intestin.jpg\" alt=\"Immunoglobulin test&quot; width=&quot;442&quot; height=&quot;332\"\/><noscript><img decoding=\"async\" class=\"aligncenter\" title=\"Immunoglobulin test\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996213_881_Comment-reparer-votre-intestin.jpg\" alt=\"Immunoglobulin test&quot; width=&quot;442&quot; height=&quot;332\"\/><\/noscript><\/p>\n<p><strong>If you cock your head just the right way, you can see the little yellow marks that my doctor placed on these test results.<\/strong><\/p>\n<p>It was very interesting to see that I apparently have a food intolerance to:<\/p>\n<p style=\"padding-left: 30px;\"><em>A) any dairy from a cow (not a goat)\u2026<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>B) and also chicken eggs\u2026<\/em><\/p>\n<p>Considering the amount of omelets, raw dairy yogurt, raw dairy cheese, Greek yogurt and even grass fed cattle whey protein bars I was consuming at the time that I had this test performed, I\u2019m not really sure which came first \u2013 food sensitivity or the high amount of antibodies naturally circulating in my bloodstream due to the fact that I was actually eating those foods.<\/p>\n<p><em>And herein lies the problem with blood based food intolerance testing like an IgG or IgA test: the presence of antibodies to certain foods does not necessarily suggest that these foods are causing a harmful or inappropriate immune reaction. Rather, it\u2019s more likely to simply suggest that these are the foods you eat the most often or have eaten the most recently. <\/em><\/p>\n<p>As a matter of fact, people who may have been allergic to milk or eggs as kids but eventually outgrew those allergies (which is fairly common), tend to have higher levels of antibodies to these foods. In other words, the presence of the antibodies is actually linked to increased tolerance to those foods, not decreased tolerance. <strong>Yet when you test, you may receive a long and foreboding list of foods that you need to avoid (often hundreds of foods!) when in fact this is simply not the case.<\/strong><\/p>\n<p>So ultimately, I encourage you to simply keep a record for a few weeks of everything you eat and any symptoms that develop in response to specific foods. This can help narrow the list of foods that may be causing problems. The next step is a food elimination diet, in which you simply avoid suspected triggers.<\/p>\n<p><i>So what do you do if you do indeed discover that you have a food intolerance?<\/i><\/p>\n<p>The nature of the food intolerance will significantly affect the steps you take. For example, since a gluten intolerance is related to an antibody reaction and immune system response to gluten, it may be necessary for you to switch to a gluten-free diet.<\/p>\n<p>The same can be said for fructose intolerance, which requires a complete elimination of fructose and sucrose from the diet. In other cases, complete elimination of the food isn\u2019t necessary. For example, if you have a lactose intolerance (like I do), it can be effective to simply take a lactase enzyme pill immediately prior to consuming any dairy foods, or to only eat raw, unpasteurized dairy, which has it\u2019s natural lactase enzymes fully intact and active.<\/p>\n<p><strong>Since multiple food intolerances are quite common, it may be necessary for you to adopt a diet that is free from common food culprits, especially if you are an athlete who is eating thousands of calories each day to support training or competition. If you want an\u00a0extremely clean \u201cauto-immune diet\u201d that eliminates just about every food sensitivity trigger out there, then check out\u00a0the Autoimmune Paleo Guide. <\/strong><\/p>\n<p><strong>I also have a diet program at REVDiet.com,\u00a0which is a multi-phase plan that begins by rebooting your body, then gradually brings you to a higher calorie intake \u2013 say if you were doing something like detoxing and eating clean and then gradually reintroducing higher amounts of calories safely.<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<p><strong>9. Food Allergies<\/strong><\/p>\n<p><em>Compared to a food intolerance, a true food allergy is usually a much bigger deal.<\/em><\/p>\n<p>A food allergy is often accompanied by serious symptoms such as throat swelling or respiratory distress. It occurs when the body\u2019s immune system mistakenly identifies a protein \u2013 such as shellfish or peanuts \u2013 as harmful. Some proteins or fragments of proteins are resistant to digestion and those that are not broken down in the digestive process are tagged by an antibody called Immunoglobulin E (IgE). These tags fool your immune system into thinking that the protein is an invader, and your immune system, thinks you are under attack and triggers an allergic reaction (7).<\/p>\n<p>These allergic reactions can range from mild to severe, and include hives, shock, a severe drop in blood pressure, dermatitis and other skin reactions, gastrointestinal and respiratory distress, and even life-threatening anaphylactic reactions in which the throat swells and closes, requiring immediate emergency response.<\/p>\n<p>Unlike a food intolerance, you usually know for sure when you have a food allergy, because the response is readily identifiable and usually very uncomfortable or severe.\u00a0Allergic and other hypersensitivity reactions to foods can actually characterized by elevated allergen-specific antibody levels in you blood, and you can get IgE tests from online companies like DirectLabs.\u00a0However, if you suspect you have a true food allergy, it can really be a serious issue, and I recommend you speak with a licensed medical care provider \u00a0who specializes in allergy treatments.<\/p>\n<p><strong>If you do want to go an alternative route, you can also look into Nambunripad\u2019s Allergy Elimination Techniques (NAET) at NAET.com, or\u00a0Sublingual Immunotherapy (SLIT), in which increasingly greater doses of the substance to which you\u2019re allergic\u00a0is administered by placing a few drops under the tongue.\u00a0An alternative medical practitioner could walk you through either of these methods (and I used the latter to successfully cure one of my twin boy\u2019s of bee allergies, and the other of peanut allergies).<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2013<\/p>\n<h2 style=\"text-align: left;\"><strong>Quick Gut Summary<\/strong><\/h2>\n<p>Perhaps your head was spinning as you read through each of the 9 gut issues just described and thought \u201cI have that!\u201d\u2026\u201dNo wait\u2026I have <em>that!\u201d. <\/em>Ne t&#39;inqui\u00e8te pas. It\u2019s very typical for gut issues to be multi-factorial \u2013 and often people have a blend of bacterial imbalance, food intolerance or allergy, leaky gut, a toxic liver, etc.<\/p>\n<p>The very best place to begin is by:<\/p>\n<p style=\"padding-left: 30px;\"><em>A) testing and paying attention to symptoms;<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>B) cleaning up the diet and using nutrition supplementation wisely;<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>C) attempting as much as possible to live in a stress-free state, since stress significantly aggravates any gut issue.<\/em><\/p>\n<p>If you\u2019d like to study up a bit more on the the gut, and you need additional resources, I\u2019d highly recommend the following:<\/p>\n<p style=\"padding-left: 30px;\"><em>\u2013Clean Gut:\u00a0The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health\u00a0\u2013\u00a0book\u00a0by Alejando Junger<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>\u2013New IBS Solution: Bacteria-The Missing Link in Treating Irritable Bowel Syndrome\u00a0book by Mark Pimentel<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>\u2013Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia \u2013 GAPS Diet\u00a0book\u00a0by Dr. Natasha Campbell McBridge<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>\u2013Specific Carbohydrate Diet (SCD Diet) Lifestyle\u00a0book\u00a0by Steven Wright and Jordan Reasoner<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Konstantin Monastyrsky\u2019s\u00a0GutSense.org website<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Dr. Allison Siebecker\u2019s\u00a0SIBOinfo.com website<\/em><\/p>\n<p><strong>So now you\u2019ve fixed your gut. Ready to detox yourself? Let\u2019s keep going\u2026<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<h2><strong>The Best Way To Detox Your Body<\/strong><\/h2>\n<p>Ultimately, you can fix your gut using many of the methods you\u2019ve just learned about. But if your body has ever been exposed to over-processed and refined foods, chemical additives, antibiotics and pharmaceuticals, pesticides, herbicides, chlorinated water, artificial sweeteners or anything else that might remotely be consider \u201cunnatural\u201d, you should also consider an actual detoxification protocol.<\/p>\n<p>Par exemple\u2026<\/p>\n<p style=\"padding-left: 30px;\"><em>Did you drink many diet sodas?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Eat much non-organic or farm-raised meat?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Travel extensively?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Chomp on fruits and vegetables without washing them?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Get sick and have to get on a drug protocol?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Engage in a few excessive nights of drinking?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Get exposed to second-hand smoke?<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>Spend much time around office or household cleaning supplies?<\/em><\/p>\n<p>I don\u2019t about you, but the answer for me to many of the items listed above is \u201cyes!\u201d. So I personally detox my body at least once a year \u2013 typically in the off-season when my levels of physical activity and exercise are lower.<\/p>\n<p><strong>Think of a detox just like spring cleaning.<\/strong><\/p>\n<p>Heavy metals, toxins, pesticides and other compounds that your body is unable to metabolize can accumulate in your tissues, cells, and digestive tract (16). Perhaps not to the extent that some of the more extreme folks would have you to believe (e.g. you probably don\u2019t have pounds and pounds of plaque built up in your colon), but there can certainly be enough toxins accumulated in your body to be able to affect the way your metabolism, brain and other important organ systems function and perform.<\/p>\n<p><em>And when you detox, it really is true that you can feel a whole lot better, and almost \u201creborn\u201d in a way, especially if it fixes some of the issues that are very common with toxin build-up, such as brain fog, gut distress, chronic fatigue, joint pain, etc. <\/em><\/p>\n<p>The whole idea behind doing a detox, or a \u201ccleanse\u201d, is that certain herbal or medicinal components can cause peristalsis (contraction of smooth muscles\u00a0propel contents through the digestive tract) \u00a0and more rapid and thorough clearance of compounds from your colon. Other herbal compounds can enhance the ability of the liver\u2019s two detoxification pathways (known as Phase 1 and Phase 2) to bind toxins or excrete toxins. When combined with caloric restriction and light exercise, you can accelerate the rate at which fat tissues are metabolized by the body, and since your body stores many toxins in fat, this can also increase the rate at which your body clears toxins.<\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden aligncenter\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_481_Comment-reparer-votre-intestin.jpg\" alt=\"detox-pathways51\"\/><noscript><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_481_Comment-reparer-votre-intestin.jpg\" alt=\"detox-pathways51\"\/><\/noscript><\/p>\n<p><strong>In a nutshell: you clean out your digestive tract, pull out toxins from your body, and accelerate fat burning. What\u2019s not to love?<\/strong><\/p>\n<p>Believe it or not, you don\u2019t need to move to some expensive resort on a mountaintop, or spend literally the entire day on or near the toilet to do a detox or cleanse. As a busy, hard-charging athlete, you probably don\u2019t have the time for that.<\/p>\n<p><strong>So here\u2019s four easy steps to a quick detox for active people. You would simply do the following for one week to one month.<\/strong><\/p>\n<p><strong>Detox Step 1) Go Easy.<\/strong><\/p>\n<p>Switch your exercise routine so you\u2019re mostly doing light, aerobic exercise (such as an easy 20-30 minute walk each morning) combined with just a couple weight training sessions per week. Stay away from stressful hard sprints, intense intervals, and voluminous training sessions, as the impact, bouncing, jarring and metabolic stress is not be the best scenario for a fiber-filled gut or a digestive system that is detoxing. Think low stress.<\/p>\n<p><strong>Detox Step 2) Eat Clean.<\/strong><\/p>\n<p>Completely eliminate all processed foods like chips, crackers, cookies and candy, cut out anything that is non-organic, including non-organic meats, eggs, packaged foods, etc., cut out central nervous system stimulants like caffeine and alcohol and simply eat clean, real food. There are actually specific foods that enhance your gut or liver detoxification pathways, including beets, cranberries, sea vegetables, dandelions leaves, broccoli, flaxseed, lemons, garlic, artichoke, turmeric, and apples.<\/p>\n<p>So a sample day of eating could be:<\/p>\n<p style=\"padding-left: 30px;\"><em>-Two free-range, omega-3 enriched eggs for breakfast, sprinkled with sea salt, black pepper and turmeric, with a side of steamed spinach or kale and large glass of water with lemon juice. Eat with nori seaweed wrap.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Glass of 100% pure cranberry juice, h<em>andful of blueberries or a pomegranate<\/em> or other piece of fresh, raw fruit for mid-morning snack.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Kale smoothie for lunch. Include dandelion leaves, flaxseed and a couple cloves of garlic in smoothie.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Apple for afternoon snack.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Mashed cauliflower with wild salmon, sauteed garlic, and steamed beats for dinner.<\/em><\/p>\n<p>There are also some really good \u201cclean gut\u201d detox recipes on\u00a0the CleanGut.com website.<\/p>\n<p><strong>Detox Step 3) Relax.<\/strong><\/p>\n<p>Get as much sleep as possible, limit your exposure to stress and heavy work-days, and if possible, throw in regular steam-room sessions, sauna visits, or easy hot yoga classes, since your sweat can also remove toxins.<\/p>\n<p><strong>Detox Step 4) Supplement.<\/strong><\/p>\n<p>There are specific supplements which I highly recommend including to enhance a detox and rapidly speed your body\u2019s ability to remove harmful compounds. Granted, there are a ton of detox supplements on the market, but most give you diarrhea or are chock full of ingredients you\u2019re already getting from eating clean food.\u00a0The following supplements will support a clean diet by binding toxins and metals, supporting liver detoxification pathways, clearing the gut, and enhancing elimination of toxins via urine and stool \u2013 and they all come from very high quality sources:<\/p>\n<p style=\"padding-left: 30px;\"><em><img decoding=\"async\" class=\"lazy lazy-hidden alignright\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_486_Comment-reparer-votre-intestin.jpeg\" alt=\"glutathion\"\/><noscript><img decoding=\"async\" class=\"alignright\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_486_Comment-reparer-votre-intestin.jpeg\" alt=\"glutathion\"\/><\/noscript>\u2013Liposomal Glutathione\u00a0\u2013 2-3 sprays under tongue and hold for 20-30 seconds. Once per day is fine.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Metal Free Heavy Metal Detoxification Formula\u00a0\u2013 use in morning and evening. <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-Oral magnesium\u00a0in supplemental form before bedtime (around 400-600mg\/day, or until you get loose stool).<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>-A high quality greens supplement.\u00a0One with chlorella is best. I recommend \u201cRecoveryBits\u201d from<em> EnergyBits.com\u00a0(<em>10% discount code \u201cben\u201d)<\/em>. <\/em>Eat 20-30 bits in the morning and evening, or put into daily smoothie. <\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>\u20132-4 daily capsules of activated charcoal\u00a0daily (this stuff is actually useful to have around anyways to take prior to any meals that contain potential toxins, such as meat, animal products from unknown sources, foods that tend to give you gas, etc.)<\/em><\/p>\n<p>Finally, as mentioned earlier in this chapter, rebuilding your gut lining is important, and can be very complementary to a detox.\u00a0So include 1-2 servings of bone broth or\u00a0organic gelatin\u00a0per day, combined with\u00a0daily use of the Pacific Elite Fitness Gut Healing Pack\u00a0which includes probiotics, digestive enzymes, colostrum, cleansing herbs, and oil of oregano.<\/p>\n<p>Because you\u2019ll be moving a lot through your digestive tract, you should expect to spend an extra 20 minutes or so on the toilet in the morning, and possibly again in the evening \u2013 depending on how many toxins you need to get rid of. Incidentally, this is where a<em> <\/em>Squatty Potty\u00a0can come in quite handy (you can read more about why I recommend this in my blog article \u201cWhy You Should Squat To Poop\u201c).<\/p>\n<p>You\u2019re also going to find that detoxing your body goes hand-in-hand with detoxing your home and workplace, and in the lifestyle section of this book, you\u2019ll learn everything you need to know about how to detox your home. For now, you can\u00a0review my recommended \u201cDetox Gear\u201d by clicking here.<\/p>\n<p><strong>You should also be warned that when you embark on a detox or cleanse, you may experience gas, bloating, unpleasant body odor, rash, hives or other unpleasant symptoms. If this happens to you, be sure to drink plenty of pure, filtered water, which will help you to flush toxins and prevent re-absorption of these compounds.<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014<\/p>\n<h2><img decoding=\"async\" class=\"lazy lazy-hidden alignright size-medium wp-image-10196\" style=\"margin: 10px;\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_894_Comment-reparer-votre-intestin.jpg\" alt=\"hangover cures&quot; width=&quot;300&quot; height=&quot;180&quot; srcset=&quot;https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_894_Comment-reparer-votre-intestin.jpg 300w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2012\/12\/hangover.jpg 460w&quot; data-lazy-sizes=&quot;(max-width: 300px) 100vw, 300px\"\/><noscript><img decoding=\"async\" class=\"alignright size-medium wp-image-10196\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_894_Comment-reparer-votre-intestin.jpg\" alt=\"hangover cures&quot; width=&quot;300&quot; height=&quot;180&quot; srcset=&quot;https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_894_Comment-reparer-votre-intestin.jpg 300w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2012\/12\/hangover.jpg 460w&quot; sizes=&quot;(max-width: 300px) 100vw, 300px\"\/><\/noscript>What About Alcohol Detox &amp; Hangovers?<\/h2>\n<p><strong>Of course, no discussion of clean eating or detoxing would be complete without some quick tips on how to mitigate the effects of alcohol. After all, us athletes do like to get our party on every now and again, right?<\/strong><\/p>\n<p><em>Most people think hangovers are from dehydration. <\/em><\/p>\n<p>But if you\u2019ve\u00a0followed the sage advice to drink a glass of water for each alcoholic beverage consumed, you still know that even if you hydrate like a champ, you can still wake up feeling less than stellar \u2013 and it\u2019s really a myth that hangover is simply \u201cdehydration\u201d.\u00a0In truth, preventing a hangover is way more complicated than simply drinking oodles of water (or coconut water, or Gatorade, or Pedialyte) along with your alcoholic beverage.<\/p>\n<p>Dehydration is just <em>partie<\/em> of hangover formation. Basically, your pituitary gland produces something called anti-diuretic hormone (ADH), which naturally increases blood pressure by causing your body to retain water. When you drink alcohol, your pituitary churns out less ADH, so you lose more water (<i>that\u2019s <\/i>one reason the line at the bathroom is so long at the party). However, as soon as your buzz begins to wear off, ADH production is once again\u00a0increased\u00a0which causes a rebound of fluid retention, swollen hands and feet,\u00a0puffiness in tissues like your face and around your eyes, and a headache as blood pressure goes up (11).<\/p>\n<p>At the same time, your kidneys pump up their production of an enzyme called \u201crenin\u201d and a hormone called \u201caldosterone\u201d, which results in formation of a substance known as vasopressin. As the name suggests, vasopressin increases your blood pressure by causing sodium retention and potassium loss. This is why people with heart problems are most prone to a heart attack during the hangover period after drinking. Your cardiovascular system goes into electrolyte roller-coaster hyperdrive to try and regain fluids.<\/p>\n<p><strong>Et ce n\u2019est pas tout.<\/strong><b> <\/b><\/p>\n<p>Cortisol works with the hormone aldosterone to balance your electrolyte levels \u2013 so when you\u2019re hungover, your body churns out more cortisol. This not only contributes to even more fluid retention, but also causes an increase in blood sugar levels by converting amino acids into glucose in your liver (also known as gluconeogenesis). As your blood sugar levels go up, your pancreas churns out more insulin, resulting in abnormal stress on both your pancreas and liver function. These chronically elevated levels of cortisol can also causes catabolism (decreased protein availability in skeletal muscles) as well as a redistribution of body fat from your legs and arms to your belly.<\/p>\n<p><strong>Oh yes, there\u2019s still more.<\/strong><b> <\/b><\/p>\n<p>As you drink and force your body to metabolize alcohol, you\u2019re converting ethanol into acetaldehyde and acetate in your liver, and this causes increased production of tiny blood vessel constrictors called thromboxanes. Thromboxanes also cause blood platelets to stick together (clot formation), and decrease your levels of natural killer cells (crucial to immune system). This surge in thromboxane creates symptoms very similar to what you\u2019d experience if you had a viral infection, including nausea, headache, and diarrhea (25).<\/p>\n<p>Finally, most alcoholic beverages contain something called congeners, which also significantly contribute to hangover symptoms. Congeners, which are found in especially high amounts in dark colored liquors like brandy, wine, dark tequila, and whiskey are comprised of free radicals and positively charged molecules that can significantly disrupt your acid-alkaline (pH) balance and increase your body\u2019s need to step up antioxidant activity to scavenge all those free radicals. As your body goes into fight mode to help you handle the high levels of congeners from excess alcohol consumption, you get gastrointestinal issues, nausea, headaches, and being sweaty, clammy or chilly.<\/p>\n<p><strong>And exercise the next day absolutely sucks. So what can you do about it this milieu of misery? Here are my top 3 ways to specifically detox your body from the effects of alcohol and a long night of post-race or post-workout partying:<\/strong><\/p>\n<p><strong>1. Electrolyte Load<\/strong><\/p>\n<p>As you just learned, when you\u2019re in hangover mode your body is holding on to sodium and kicking out potassium. But by getting more potassium into your body before, during and after drinking, you can control the propensity for fuzzy thinking and headaches from dehydration. I\u2019d recommend you not only drink unsweetened coconut water all day leading into a big party, but you also have it on hand for the next day. In addition, for every one to two drinks of alcohol that you have, consume an effervescent electrolyte tablet such as\u00a0uHydration\u00a0or\u00a0GU Brew\u00a0mixed into soda water or water.<\/p>\n<p>And what about bananas? Since they pack a fairly hefty dose of sugar, I\u2019d leave them out of the equation. You\u2019ll already be getting enough calories from alcohol.<\/p>\n<p><strong>2. Use Cysteine<\/strong><\/p>\n<p>Cysteine shows up as a primary ingredient in many of the hangover pills and capsules you\u2019ll find available at most pharmacies and drugstores. Basically, cysteine is an amino acid that helps your liver break down acetaldehyde from alcohol metabolism \u2013 giving cysteine a bit of a detox effect. You can get cysteine from foods like poultry, oats, dairy, broccoli, red pepper, garlic, onions, brussels sprouts, and wheat germ \u2013 but I recommend you try supplements that contain more potent doses of cysteine to help your body quickly metabolize acetaldehyde. In many of these products, cysteine is combined with fumaric acid and succinic acid, which help it to work better.<\/p>\n<p><strong>So the faster you process acetaldehyde, the less severe your hangover symptoms.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden alignright\" title=\"Capracleanse\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_446_Comment-reparer-votre-intestin.jpg\" alt=\"Capracleanse&quot; width=&quot;196&quot; height=&quot;347\"\/><\/p>\n<p><noscript><img decoding=\"async\" class=\"alignright\" title=\"Capracleanse\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996214_446_Comment-reparer-votre-intestin.jpg\" alt=\"Capracleanse&quot; width=&quot;196&quot; height=&quot;347\"\/><\/noscript><\/p>\n<p>One readily available cysteine based anti-hangover supplement, which also contains some additional liver detox herbs like milk thistle, artichoke, goji berry &amp; ginger extracts, is called\u00a0\u201cHangover Gone\u201d.\u00a0Certain extracts derived from compounds like hybrid artichoke bud, and the root of the sarsaparilla plant can be used as liver regenerative, detoxification, and blood-purifying agents. This means they breaks down the toxins your body creates after consuming alcohol and allows the liver to function more efficiently. Another similar product is\u00a0PreToxx Hangover Cure, which is a time-release anti-hangover tablet that contains Prickly Pear, Milk Thistle and Cysteine.<\/p>\n<p>I personally use\u00a0Mt. Capra Capracleanse\u00a0(since I keep that around the house as a gut cleanse anyways) but some people find it gets them almost <em>aussi <\/em>regular the next day (if you know what I mean). But for me, the\u00a0Capracleanse\u00a0works perfectly for a liver detox, and since I tend to get constipated anyways when I drink to much, I take 3 before drinking and 3 after.<\/p>\n<p>But if you opt not to use\u00a0Capracleanse, and you decide to use\u00a0Hangover Gone\u00a0or\u00a0PreToxx Hangover Cure,\u00a0just shake and drink one shot of\u00a0Hangover Gone\u00a0before or during your alcohol consumption, or use 3-4 capsules\u00a0PreToxx\u00a0both before and after drinking.<\/p>\n<p><strong>3. Purify<\/strong><\/p>\n<p>If you\u2019re a wino, then this last step is a good idea, especially if you get headaches from the sulphites in wine. Preservatives have been used in the production of wine for many decades, for three purposes:<\/p>\n<p style=\"padding-left: 30px;\"><em>1. Control undesirable microbial growth;<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>2. Inhibit browning enzymes;<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>3. Serve as an anti-oxidant (grape juice behaves like any other fruit in that when it is exposed to air, and begins to deteriorate due to oxidation).<\/em><\/p>\n<p>So to preserve the fresh fruity flavor of the grape (and hence the wine), preservatives are added immediately after the grape skin is broken in the making of the wine, and they are continuously used throughout the winemaking process until the final bottling. Most commonly the preservative is added either as a sulphur salt such as potassium metabisulphate (which releases sulphur dioxide gas) or sulphur dioxide gas itself, which is well known as an undesirable pollutant.<\/p>\n<p>Exposure to sulphur dioxide gas is very unpleasant even at quite low concentrations, and typical reactions to exposure to sulphur dioxide are headaches, shortness of breath, sneezing, watery eyes, weezing, sinus congestion and dizziness. Asthmatics are particularly susceptible to sulphur dioxide, and the level of free sulphur dioxide in most wines at bottling is definitely high enough to trigger a reaction.<\/p>\n<p>Unfortunately, the use of preservatives (particularly sulphites) has been a concern for food consumers for many years and many producers have removed them from their products. But it is nearly impossible to produce high quality wine without their use.<\/p>\n<p><img decoding=\"async\" class=\"lazy lazy-hidden wp-image-10208 alignleft\" style=\"margin: 10px;\" data-lazy-type=\"image\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996215_359_Comment-reparer-votre-intestin.jpg\" alt=\"PureWine&quot; width=&quot;208&quot; height=&quot;277&quot; srcset=&quot;https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996215_359_Comment-reparer-votre-intestin.jpg 576w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2012\/12\/purewine-225x300.jpg 225w&quot; data-lazy-sizes=&quot;(max-width: 208px) 100vw, 208px\"\/><\/p>\n<p><noscript><img decoding=\"async\" class=\"wp-image-10208 alignleft\" style=\"margin: 10px;\" src=\"https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996215_359_Comment-reparer-votre-intestin.jpg\" alt=\"PureWine&quot; width=&quot;208&quot; height=&quot;277&quot; srcset=&quot;https:\/\/ecobrumi.fr\/wp-content\/uploads\/2019\/06\/1559996215_359_Comment-reparer-votre-intestin.jpg 576w, https:\/\/2gqdkq4bpinp49wvci47k081-wpengine.netdna-ssl.com\/wp-content\/uploads\/2012\/12\/purewine-225x300.jpg 225w&quot; sizes=&quot;(max-width: 208px) 100vw, 208px\"\/><\/noscript><\/p>\n<p>Enter this stuff called Pure Wine\u00a0\u2013 available mostly in Australia, but something you could get shipped anywhere. After the addition of 5 drops of Pure Wine to a glass of wine, the level is sulphites is dramatically reduced, but the wine is kept fresh for up to 24 hours after opening. Pure Wine basically produces a blast of oxygen that eliminates the active wine preservative of sulphur dioxide gas, without sacrificing the taste and quality of the wine.<\/p>\n<p><strong>So in summary:<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><em>1. If you\u2019re headed out for a night of drinking or a post-race party, and you plan on sticking to wine, just bring some Pure Wine\u00a0to add to your glass or bottle of vino.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>2. If you\u2019re venturing into the world of hard alcohol and beer, choose your cysteine-packed liver detox weapon of choice and take it both before or after drinking, along with an electrolyte-equipped glass of water consumed for every drink of alcohol.<\/em><\/p>\n<p style=\"padding-left: 30px;\">Finally, if you forget to implement the steps above, or for some reason you wake up with a hangover, headache or tummy upset anyways, there are a couple other things you can throw into the mix:<\/p>\n<p style=\"padding-left: 30px;\"><em>1. For headaches \u2013 the natural pain-killer\u00a0Phenocane\u00a0(take 4-8 as soon as you wake up). It is jam-packed with curcumin (and other potent natural pain-killing compounds) and can significantly limit the severity of or propensity for headaches. And it doesn\u2019t do a number on your liver like advil, ibuprofen and other NSAID\u2019s.<\/em><\/p>\n<p style=\"padding-left: 30px;\"><em>2. For stomach upset \u2013\u00a0making your own bone broth\u00a0and drinking a nice big cup of bone broth in the morning can help your stomach quite a bit, as can\u00a0making and drinking your own\u00a0ginger tea.\u00a0But if that\u2019s too much work for you,\u00a0you can simply use\u00a0Bernard Jensen gelatin\u00a0or\u00a0Great Lakes gelatin,\u00a0stirred into hot or cold water or coconut water, or mixed into a smoothie.\u00a0As you\u2019ve already learned, this stuff can help protect your stomach lining and limit gut damage, and you\u2019re going to especially notice the digestive benefits the day after drinking.<\/em><\/p>\n<p>If you\u2019re serious about your performance and recovery, I don\u2019t recommend that you use these tips as license to regularly engage in excessive drinking, but I do realize that hard-charging athletes like to party every once in a while, and this is the kind of information that can come in quite handy every now and again.<\/p>\n<p>Finally, you may also want to check out my Ultimate Guide To Making Healthy Cocktails and 3 Semi-Healthy Drinks To Have If You\u2019re Partying.<\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014<\/p>\n<h2><strong>R\u00c9SUM\u00c9<\/strong><\/h2>\n<p>Toutes nos f\u00e9licitations. You now know everything you need to know about the 9 bad things that happen when your digestion goes wrong, how to hit the reboot button and how to detox your body. <strong>Leave your comments, questions, feedback and personal experiences below!<\/strong><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014<\/p>\n<h2><strong>LINKS TO PREVIOUS CHAPTERS OF \u201cBEYOND TRAINING: MASTERING ENDURANCE, HEALTH &amp; LIFE\u201d<\/strong><\/h2>\n<p><strong>Part 1 \u2013 Introduction<\/strong><\/p>\n<p><em>-Preface:\u00a0Are Endurance Sports Unhealthy?<\/em><\/p>\n<p><em>-Chapter 1:\u00a0How I Went From Overtraining And Eating Bags Of 39 Cent Hamburgers To Detoxing My Body And Doing Sub-10 Hour Ironman Triathlons With Less Than 10 Hours Of Training Per Week.<\/em><\/p>\n<p><em>-Chapter 2:\u00a0A Tale Of Two Triathletes \u2013 Can Endurance Exercise Make You Age Faster?<\/em><\/p>\n<p><strong>Part 2 \u2013 Training<\/strong><\/p>\n<p><em>-Chapter 3:\u00a0Everything You Need To Know About How Heart Rate Zones Work<\/em><\/p>\n<p><em>&#8211;<em>chapitre 3<\/em>:\u00a0The Two Best Ways To Build Endurance As Fast As Possible (Without Destroying Your Body)\u00a0\u2013 Part 1<\/em><\/p>\n<p><em>&#8211;<em>Chapter 3:<\/em> The Two Best Ways To Build Endurance As Fast As Possible (Without Destroying Your Body)\u00a0\u2013 Part 2<\/em><\/p>\n<p><em>&#8211;<em>Chapter 4:<\/em> Underground Training Tactics For Enhancing Endurance\u00a0\u2013 Part 1<\/em><\/p>\n<p><em>&#8211;<em>Chapter 4:<\/em> Underground Training Tactics For Enhancing Endurance\u00a0\u2013 Part 2<\/em><\/p>\n<p><em>&#8211;<em>Chapter 5: <\/em>The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect\u00a0\u2013 Part 1: Strength<\/em><\/p>\n<p><em><em>&#8211;<em>Chapter 5:<\/em><\/em>  The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect\u00a0\u2013 Part 2: Power &amp; Speed<\/em><\/p>\n<p><em>&#8211;<em><em>Chapter 5: <\/em><\/em>The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect\u00a0\u2013 Part 3: Mobility <\/em><\/p>\n<p><em>&#8211;<em><em>Chapitre 5<\/em><\/em>:\u00a0The 5 Essential Elements of An Endurance Training Program That Most Athletes Neglect\u00a0\u2013 Part 4: Balance <\/em><\/p>\n<p><strong>Part 3 \u2013 Recovery<\/strong><\/p>\n<p><em>&#8211;<em><em>Chapitre 6<\/em><\/em>:\u00a0How The Under-Recovery Monster Is Completely Eating Up Your Precious Training Time<\/em><\/p>\n<p><em>&#8211;<em><em>Chapitre 7<\/em><\/em>:  <em><em>25 Ways To Know With Laser-Like Accuracy If Your Body Is Truly Recovered And Ready To Train<\/em><\/em><em><br \/><\/em><\/em><\/p>\n<p><em>&#8211;<em><em>Chapitre 8<\/em><\/em>:\u00a026 Top Ways To Recover From Workouts and Injuries with Lightning Speed<\/em><\/p>\n<p><em>-Chapter 9:\u00a0The 7 Best Stress-Fighting Weapons That Will Make Your Mind-Body Connection 100% Bulletproof<\/em><\/p>\n<p><em>-Chapter 10:\u00a0The Last Resource You\u2019ll Ever Need To Get Better Sleep, Eliminate Insomnia, Conquer Jet Lag and Master The Nap: Part 1<\/em><\/p>\n<p><em>-Chapter 10:\u00a0The Last Resource You\u2019ll Ever Need To Get Better Sleep, Eliminate Insomnia, Conquer Jet Lag and Master The Nap:\u00a0Part 2<\/em><\/p>\n<p><strong>Part 4 \u2013 Nutrition<\/strong><\/p>\n<p><em>-Chapter 11:\u00a040 Easy Meals For Busy Athletes: How To Fuel Your Body With The Thousands Of Calories Necessary For Endurance and Extreme Exercise, Without Completely Destroying Your Metabolism. <\/em><\/p>\n<p><em>-Chapter 12:\u00a0What A Half-Naked Ironman Kickboxing Superhero Can Teach You About How Many Calories, Carbs, Proteins And Fats You Should Be Eating<br \/><\/em><\/p>\n<p><em>-Chapter 13:\u00a0How Much Carbohydrate, Protein and Fat You Need To Stay Lean, Stay Sexy and Perform Like A Beast.<\/em><\/p>\n<p><em>-Chapter 14:\u00a0The Zen Of Customizing Your Diet To Your Unique Body And Goals<\/em><\/p>\n<p><em>-Chapter 15:\u00a09 Bad Things That Happen When Your Digestion Goes Wrong, How To Hit The Reboot Button On Your Gut &amp; The Best Way To Detox Your Body.<\/em><\/p>\n<p style=\"text-align: center;\">\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n<h2><strong>R\u00c9F\u00c9RENCES<\/strong><\/h2>\n<p>1. Akagawa M, Handoyo T, Ishii T, Kumazawa S, Morita N, Suyama K (2007). \u201cProteomic analysis of wheat flour allergens\u201d. J. Agric. Food Chem. 55 (17): 6863\u201370.<\/p>\n<p>2. Biesiekierski, J. (2013). No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology., 145(2), 320-28.<\/p>\n<p>3. Bures, J; Cyrany, J; Kohoutova, D; F\u00f6rstl, M; Rejchrt, S; Kvetina, J; Vorisek, V; Kopacova, M (2010 Jun 28). \u201cSmall intestinal bacterial overgrowth syndrome.\u201d. World journal of gastroenterology : WJG 16 (24): 2978\u201390<\/p>\n<p>4. Cdc-parasites. (n.d.). Retrieved from http:\/\/www.cdc.gov\/parasites\/<\/p>\n<p>5. Cedars-Sinai Medical Center (2012, June 6). Role of fungus in digestive disorders explored. ScienceDaily. Retrieved July 31, 2013, from http:\/\/www.sciencedaily.com \/releases\/2012\/06\/120606142701.htm<\/p>\n<p>6. FODMAPs. King\u2019s College London. Retrieved 18 March 2012.<\/p>\n<p>7. Food Allergies. Food Allergy Initiative. 2009. Accessed 27 Mar 2010.<\/p>\n<p>8. Galland, Leo (1995). \u201cLeaky Gut Syndromes: Breaking the Vicious Cycles\u201d. Townsend Letter for Doctors 63<\/p>\n<p>9. Gray, H. (2009). Gra\u2019ys anatomy. (2e \u00e9d.). London: Arcturus Publishing.<\/p>\n<p>10. Innate Health Group. (2002). Good bacteria deficiencies. Retrieved from http:\/\/ibstreatmentcenter.com\/ibs\/intestinal-bacteria-yeast-candida-and-parasites\/good-bacteria-deficiencies<\/p>\n<p>11. Khan MA, Jensen K, Krogh HJ (December 1973). \u201cAlcohol-induced hangover. A double-blind comparison of pyritinol and placebo in preventing hangover symptoms\u201d. Q J Stud Alcohol 34 (4): 1195\u2013201.<\/p>\n<p>12. Kresser, C. (n.d.). Heartburn \/ gerd. Retrieved from http:\/\/chriskresser.com\/heartburn<\/p>\n<p>13. Lauri\u00e8re M, Pecquet C, Bouchez-Mahiout I et al. (2006). \u201cHydrolysed wheat proteins present in cosmetics can induce immediate hypersensitivities\u201d. Contact Derm. 54 (5): 283\u20139<\/p>\n<p>14. Maton, Anthea; Jean Hopkins, Charles William McLaughlin, Susan Johnson, Maryanna Quon Warner, David LaHart, Jill D. Wright (1993). Human Biology and Health. Englewood Cliffs, New Jersey, USA: Prentice Hall.<\/p>\n<p>15. Mercola, J. (2011, August 21). Enzymes special report. Retrieved from http:\/\/articles.mercola.com\/sites\/articles\/archive\/2011\/08\/21\/enzymes-special-report.aspx<\/p>\n<p>16. Metabolism of Xenobiotics\u201d. Zoology.muohio.edu. Retrieved 2013-04-21<\/p>\n<p>17. Mittag D, Niggemann B, Sander I, Reese I, Fiedler EM, Worm M, Vieths S, Reese G. (2004). \u201cImmunoglobulin E-reactivity of wheat-allergic subjects (baker\u2019s asthma, food allergy, wheat-dependent, exercise-induced anaphylaxis) to wheat protein fractions with different solubility and digestibility\u201d. Mol Nutr Food Res. 48 (5): 380\u2013389.<\/p>\n<p>18. Monastyrsky, K. (2005). Ageless nutrition: colorectal recovery program. Retrieved from http:\/\/www.gutsense.org\/store\/colrectkit.html?AFFID=108112<\/p>\n<p>19. National Digestive Diseases Clearing House (n.d.). Heartburn, gastroesophageal reflux (ger), and gastroesophageal reflux disease (gerd). Retrieved from http:\/\/digestive.niddk.nih.gov\/ddiseases\/pubs\/gerd\/<\/p>\n<p>20. Noel, S. (2013, June 5). You and your gut flora. Retrieved from http:\/\/paleodietlifestyle.com\/you-and-your-gut-flora\/<\/p>\n<p>21. Ortolani C, Pastorello EA (2006). \u201cFood allergies and food intolerances\u201d. Best Pract Res Clin Gastroenterol 20 (3): 467\u201383<\/p>\n<p>22. Reducing fermentable carbohydrates the low FODMAP way. London: Guy\u2019s and St Thomas\u2019 NHS Foundation Trust. 2011. pp. 2\u20135<\/p>\n<p>23. Rubin, J. (2003). Patient heal thyself. (1st ed.). Topanga, CA: Freedom Publishing Company.<\/p>\n<p>24. Siebecker, A. (n.d.). Sibo- small intestine bacterial overgrowth. Retrieved from http:\/\/www.siboinfo.com\/<\/p>\n<p>25. Wiese JG, Shlipak MG, Browner WS (June 2000). \u201cThe alcohol hangover\u201d. Ann. Intern. Med. 132 (11): 897\u2013902<\/p>\n<p>26. Young, Barbara &amp; Wheater, Paul, ed. (2006). Wheater\u2019s functional histology: a text and colour atlas. Elsevier Sciences de la sant\u00e9. p. 279.<\/p>\n<\/div>\n<p><script>\n!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\nn.push=n;n.loaded=!0;n.version='2.0';n.queue=();t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)(0);s.parentNode.insertBefore(t,s)}(window,\ndocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\nfbq('init', '331499753980975', {}, {\n    \"agent\": \"wordpress-5.2.1-1.6.0\"\n});<\/p>\n<p>fbq('track', 'PageView', {\n    \"source\": \"wordpress\",\n    \"version\": \"5.2.1\",\n    \"pluginVersion\": \"1.6.0\"\n});\n<\/script><\/pre>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Alors que mes orteils s&#39;enfon\u00e7aient dans le sable espagnol, une partie de mon corps anticipait le klaxon \u00e0 air puls\u00e9 qui allait lancer les Championnats <a class=\"mh-excerpt-more\" href=\"https:\/\/ecobrumi.fr\/?p=1352\" title=\"Comment r\u00e9parer votre intestin\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":1353,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - 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