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

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

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

 

Key Topics

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

Key Quote ( 01:27:58 )

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

Key Message

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

 

How to Connect with Harvey:

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

 

Recommended resources for listeners:

A couple mod highly recommended books

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

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

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