Two Tribes Primal Fitness

For 10 days, I have been eating a "low FODMAP" diet. While this is not for weight loss, it is a very challenging way of eating (WOE) that is medically used for people who suffer from Irritable Bowel Syndrome type D,C, M and U, Multiple Sclerosis, Chronic Fatigue Syndrome, Fibromyalgia and a host of other auto immune disorders that are caused by the body's own gut sensitivity to certain foods.

In a low FODMAP diet, there are 5 categories of foods that are completely eliminated from our bodies for 6-8 weeks. This gives the gut a chance to recover and heal from inflammation, leaks and other issues that may be causing health problems. I will say that when it comes to auto immune issues, I am an advocate of turning to the STOMACH FIRST and doing an elimination diet because auto immune issues are VERY DIFFICULT to diagnose, sometimes taking years just to figure out what it is.

In a low FODMAP diet, the goal is to eliminate certain foods for a set period of time and then slowly REintroduce them ONE AT A TIME in order to discover which food is causing the issue or triggering symptoms such as
systemic inflammation/pain
hives/itching
diarrhea/constipation
bloating/gas

In folks who suffer from IBS, nearly 80% of them find success implementing a low FODMAP diet!

Because OVER 80% of a human's IMMUNE CELLS live in the GUT/DIGESTIVE tract, severe systemic inflammatory reactions can occur when the gut is compromised. MOST people do not even know they have a compromised gut. While low FODMAP is not a treatment for a disease, it is a HIGHLY EFFECTIVE WOE for those who are working on healing their gut.

Celiac disease — often improves digestive symptoms when gluten-free + low‑FODMAP is used during gut healing.

Crohn’s disease & ulcerative colitis (IBD) — low‑FODMAP reduces bloating, gas, and abdominal pain during flares or remission, though it does not treat inflammation directly.

Lupus — some patients report reduced GI symptoms and systemic inflammation markers.

Hashimoto’s thyroiditis — improvements in bloating, constipation, and fatigue are reported when IBS overlaps.

Rheumatoid arthritis — emerging evidence shows reduced inflammatory markers (CRP) after 8 weeks of low‑FODMAP.

Psoriasis & psoriatic arthritis — symptom relief reported when gut symptoms are present. (Indirect evidence via gut–immune axis.)

Because SUCH a high portion of folks with IBS actually have a secondary auto immune issue (like diabetes and chronic fatigue syndrome), focusing on gut health can help eliminate some very problematic issues that fuel the symptoms of those diseases.

What FODMAPs Are (and Why They Matter)

So what exactly are FODMAPs? They are basically carbohydrate foods that ferment in the guts and cause low-key symptoms to severe symptoms.

Fermented foods - sauerkraut, yoghurt, kefir, soft cheeses, miso, kombucha, cider, kimchi, soy sauce, chocolate, bread, yeast products, mold products, wheat, barley, rye.

Oligosaccharides — fructans (wheat, garlic, onions, cauliflower, mushrooms) and galacto‑oligosaccharides (beans, asparagus, lentils).

Disaccharides — mainly lactose (milk, ice cream, soft cheeses).

Monosaccharides — excess fructose (apples, cherries, high fructose corn syrup, pears, honey, mango, watermelon, ripened fruits).

Polyols — sorbitol, xylitol, mannitol, erythritol (stone fruits, avocado, peaches, sugar‑free gum).

On a low FODMAP diet, these foods are either completely omitted or STRICT ADHERANCE to measurement guidelines are followed. Due to the possibility of nutritional gaps while on a low FODMAP diet, it is important to vary the food groups and ensure nutrient diverse food sources. For example, greek yogurt is considered a moderate to high FODMAP food, especially if it has mix ins or is flavored. Plain greek yogurt is low FODMAP if 2 TBSP or less are consumed at a sitting. Stacking foods from the same group such as dairy can cause an elevation in FODMAPs as well. To have a LOW FODMAP equivalent, one would buy LACTOSE FREE plain yogurt, which can be consumed safely at a higher amount.

Aside from meats (without additives), most fats, salt / pepper and a handful of spices, MOST FOODS CONTAIN SOME AMOUNT OF FODMAPS IN THEM THAT CAN TRIGGER IBS/auto immune issues.

FODMAPS matter because for people with sensitive guts, IBS, overgrowth of bacteria in their small intestine and other gut-related issues like colitis, the bacteria begin to ferment certain foods and this causes symptoms that can range from diarrhea to systemic inflammation in the entire body. The fermentation process can rapidly increase "leaky gut". Leaky gut can significantly worsen auto immune symptoms, brain fog, muscle aches, and chronic fatigue symptoms.

How is FODMAP monitoring beneficial? Because it omits ALL triggering foods, it requires a phased system that ALLOWS for REINTRODUCTION of foods from each group. This entire process can take approximately 4-6 months but the end results are a HIGHLY CUSTOMIZED GUT FRIENDLY food plan that works with your body, lessening auto immune symptoms, flares and gut issues. For 2-8 weeks, strict elimination and measurement adherence in all of the FODMAPS is absolutely essential. Its no different than having to take one's medications as prescribed by their physician. From there, we begin to REINTRODUCE ONE FOOD GROUP at a TIME for an entire week and monitor your body for triggers.

For example, after elimination, the first week of reintroduction of oligosaccariedes, or fructans, follows. Day one, you consume small portions. Day two, you increase the portions and day three, you try large portions of fructans. If you have no symptoms, no triggers and no issues, you can safely note that fructans are safe for consumption and do not aggravate symptoms. If there are triggers, you know at what portion as well. Then you return to a strict elimination for a few days and start over the next week with disaccharides or lactose. This process is completed each week until you have looked at all foods groups and discovered the triggers.

From there, you can develop an eating plan that is SAFE for YOU!

Just a reminder, not all people have the willpower or desire to heal their bodies. This is a very challenging path to take for those who DO find value in focusing on their food as their medicine, especially in populations who have allergies, auto immune, inflammation, osteopenia/perosis, gut disease, reflux, psoriasis, eczema, hives, flares of pain and other DIAGNOSED or UNDIAGNOSED auto immune issues. There are many people who have ZERO desire to fix their IBS issues, much less understand the 4 main types of IBS and will go about their lives eating foods that trigger the inflammation, possibly contributing to severe health problems down the road.

For me, I have lived my life doing all of the right things by medical standards. Exercise 5-6 days a week. Eat the rainbow of vegetables, fruits and grains. Consume low fat dairy or alternative dairy products. Eat fish and chicken most days of the week, with red beef no more than 1-2 x a week. Stay away from trans fats, baked goods, fast food, restaurant food, junk food, candy, etc. Drink 8-10 glasses of clean water a day. I've monitored portions and indulged periodically in foods like gelato or restaurant foods, but on a limited basis. I don't smoke. I don't drink alcohol. I don't take prescription medications. I do not have heart, kidney, liver or other organ dsyfunction. And one day, my body REJECTED sugar. I realized this sugar was attributed to FRUCTOSE as well as simple sugars. I began to realize that in the past, some of the pains I had experienced were NOT from exercise or overuse, but from inflammation in my joints caused by UNKNOWN factors. I believed that eating HEALTHY FOODS, minus the sugars, would eradicate the inflammation. It did not.

Fast forward, 8 years after one of my flares that I mistakenly believed was back related but I now realized that a major STRESS EVENT occurred at that time aand was actually part of the trigger, I now understand the importance of STRESS, FEMALE HORMONES and how these absolutely CONTROL my inflammation flare ups. However, these flare ups are often set alight by FOODS.

You cannot simply stop eating something without understanding how it reacts in your body...or your guts!

I am very EXCITED that low FODMAP will be the catalyst for amazing change in my inflammation. That and the introduction of some transdermal hormones to assist me through the remainder of my journey. Remember, though, I am not a PESIMIST. When you are in pain, its very difficult to find the light, but I am a LIGHT SEEKER.

I hope this share was informative!

Why Triglycerides are SO IMPORTANT

You go to your provider for your ANNUAL checkup. He looks over your bloodwork and says ‘EVERYTHING LOOKS GOOD! See you in a year!’. And you go on your happy way.

Or maybe he tells you that your bad cholesterol is high and makes general diet recommendations or medications.

The reality is he never spent TIME educating you on WHAT IT ALL MEANS!

Your total cholesterol level is a MARKER that highlights how much FAT you are carrying in your BLOOD/BODY.

While FAT is ABSOLUTELY NECESSARY for many healthy functions and tissues, too much OF CERTAIN TYPES OF FAT increase your RISK of CHRONIC DISEASE, HEART DISEASE, HEART ATTACK AND STROKE.

Nowhere does this equate to LOWFAT IS HEALTHY.

FAT IS REQUIRED to make NEW CELLS for skin, joints, tissues and organs. FAT is required for optimal organ function, including YOUR BRAIN, COGNITION, MEMORY, COORDINATION and optimal function.

A healthy brain is >60% FAT!

FAT is what makes secondary estrogen to sustain a POST-MENOPAUSE BODY, which is why ‘thinness’ is a detriment to overall health and leads to frailness, brittle bones and other issues.

Its the TYPE OF FAT in where DISCERNMENT LIVES!

Your BLOODWORK (LIPID PANEL) is a snapshot of your FAT HEALTH and FAT CHOICES, well beyond a total cholesterol.

Triglycerides and HDLs SHOULD. be the PRIMARY FOCUS of one’s fat-focus when it comes to optimal health and not just ‘OH, YOUR TOTAL CHOLESTEROL IS OVER 200…we need to get thad DOWN!!!!!’

While HDLs are an entirely different topic, they are EXTREMELY IMPORTANT in showing HOW MUCH HEALTHY FAT YOU HAVE TO CARRY AND REMOVE excess cholesterol from your body.

In other words, HDL is the cleanup crew that ‘drives around’ looking for criminals that CAUSE HEART ATTACKS AND STROKES, it ARRESTS THEM AND PUTS THEM IN JAIL (the liver).

HDLS are MADE BY YOUR LIVER. And that requires you to eat foods that OPTIMIZE your HDL production.

LDLs (the bad s**t) comes from THE FOOD YOU EAT, even though there is a GENETIC INHERITED COMPONENT that can be unlocked by POOR FAT CHOICES OVER YOUR LIFETIME.

HDL boosting foods include

OMEGA 3: fish oils, blue skate, krill, salmon, mackeral, herring, flax, chia seeds
Extra Virgin Olive Oil
Nuts: walnuts, almonds, macadamia, brazil nuts
Niacin rich foods like tuna

A POOR HDL LEVEL is anything under 50.
An OPTIMAL HDL LEVEL is anything over 60, with HIGHER NUMBERS BEING BETTER.

*Mine ranges from 90-110

But its the TRIGLYCERIDES where I find focus. Not only do TRIGLYCERIDES destroy HDLS but they are a REAL TIME INDICATION OF HOW MUCH JUNK, SUGAR AND ALCOHOL YOU EAT!

They are the ‘tattle tale’ of your lifestyle.

You can say ‘I eat healthy’ and I will ask to see your TRIGLYCERIDES because it does not lie.

It is also a HIGH INDICATION OF STROKE/HEART ATTACK PROBABILITY, alongside possible PANCREAS issues.

High triglycerides (clinically over 150) comes from:

*simple sugars
*refined carbs
*excess calories from carbs and bad fats
*alcohol
*transfats (VERY BAD FAT)
*seed oils/restaurant food
*diabetes
*metabolic issues/syndrome

Basically, your body has taken the CRAP you consume and boxed it up in nice little packages in your BLOODSTREAM that elevate your risk of heart attack and stroke.

Optimal levels are BELOW 100
Ok levels are between 100-150
High is between 150-499 (IMMEDIATE RISK-stroke, artery hardening and heart attack)
ANYTHING HIGHER is linked to all previous risks PLUS PANCREATITIS!

*heavy drinkers often show up over 200 but not always.

This number is what MOST PEOPLE IGNORE and WILL NOT LET ME SEE ON THEIR BLOODWORK! 🙄🤷🏾😂

Its the NUTRITIONAL LIFESTYLE TRUTH SERUM! It tells me all about your health. And your risk of heart attack/stroke in my space.

I know everyone has access to their bloodwork. To say you do not is a lie or an act of idiocy! YOU are your own first line of defense.

Mine is 42.

What are your Triglycerides from your LAST BLOOD DRAW?

Bet you are too scared to show it! 🤷🏾

Avocado Toast….without the toast.

I bake ground turkey pressed flat into squares and topped with parm and salt. 400 degrees at 16 min.

Topped with egg, sheep cheese and avocado.

You do not require HIGH CARBOHYDRATE BREAD to make toast. Ground chicken and ground turkey make great calzones, pizza crusts and toast.

Lets say it louder for the folks in the back, the ones with hearing problems, those with selective hearing and some of our clients!

3 Day Fast DONE. Refeed slow…scrambled egg.

If one is not working, dial it back.

This will trigger some folks BUT my JOB is not to enable. Its to share information so YOU CAN MAKE decisions about YOUR HEALTH and wellness.

I am day 5 of CAFFEINE FREE.

After a nearly 40 YEAR dance with COFFEE and caffeine, I made a decision to STOP.

Just like sugar and sweeteners.

Two LEGAL DRUGS that have MAJOR IMPLICATIONS IN OUR HEALTH, and folks continue to INDULGE.

There is no safe amount of he**in. JS
I hold sugar and caffeine to the same standards.

Caffeine is a STIMULANT TO THE NERVOUS SYSTEM.

If you are a stressed out human, YOU REALLY NEED TO CONSIDER giving up the drug.

This drug absorbs in less than an hour and BLOCKS the FALL ASLEEP/SLEEPY chemicals in your body.

This drug INCREASES CORTISOL, the stress hormone that MAKES YOU FAT AROUND THE BELLY IF YOU EAT COMPLEX CARBS AMD SIMPLE SUGARS (anything that causes a need for insulin).

This drug causes SLEEP DISRUPTION: hard to fall asleep, stay asleep or fragmented sleep.

This drug increases the amount of ADRENALINE in your body, which amps up temperature, heart rate and blood pressure.

This drug is a diuretic and causes dehydration, PULLING WATER FROM THE BODY. EVEN IF YOU DRINK PLENTY OF WATER! It can cause CONSTIPATION AND DIARRHEA.

This drug forces the stomach to make MORE ACID. It is BOTH causative and exacerbates REFLUX/HEART BURN.

This drug PREVENTS nutrient ABSORPTION due to its ACCELERATION OF THE NERVOUS SYSTEM, STRESS AND DIGESTIVE SYSTEM. Primarily:
Iron
Vitamin D
Calcium
B12
Magnesium
Zinc
Vitamin C

This drug has POLYPHENOLS that BIND to minerals MAKING THEM IMPOSSIBLE TO ABSORB.

0 mg of caffeine a day is REQUIRED IF you have gut issues, auto immune, or low or high vitamin mineral counts on serum or urine.

40 mg a day cause IRON DEFICIENCIES.

100 mg a day cause stomach acid reflux (1 8oz cup of coffee)

150 mg a day deplete calcium, linked to OSTEOPEROSIS.

300 mg a day = rapid bone loss and breakage in post menopausal women.

400 mg a day causes aFib, tachycardia, anxiety, panic disorders and ACUTE NERVOUS SYSTEM MALFUNCTION.

600 mg a day causes heart attacks. Thats 16 oz (2 cups) of regular brew, an energy drink and iced tea in one day.

My sleep, gut health, heart, blood pressure, body composition are not worth using this drug any more.

Layer in any medication, perimenopause, sleep issues, osteopenia and pre existing diagnosis, mental health disorders etc…and you have a ticking time 💣