Q&A with Chris Tuttle

[ChrisTuttle]

Chris, typically I will do fasted cardio in the morning at a 12.5 incline on the treadmill at 3.2 mph, would you consider that high intensity cardio or low intensity? Any advice on preventing shin splints?

If you are completely sedentary (some one really out of shape) then I would consider that high intense cardio. Now for someone who is an athlete probably more on the moderate side (75%). High intense is like a run. Kind of what how we felt running the mile in high school. Horrible HAHHA

Shin Splints
Strengthen anterior tibialis (look up some exercises for it too hard to explain)
Stretch Gastrocnemius (calve larger part by keeping leg locked during stretch)
Foam roll or deep tissue massage the anterior tibialis

[Fe-MD]

If you are completely sedentary (some one really out of shape) then I would consider that high intense cardio. Now for someone who is an athlete probably more on the moderate side (75%). High intense is like a run. Kind of what how we felt running the mile in high school. Horrible HAHHA

Shin Splints
Strengthen anterior tibialis (look up some exercises for it too hard to explain)
Stretch Gastrocnemius (calve larger part by keeping leg locked during stretch)
Foam roll or deep tissue massage the anterior tibialis

Hey Chris,

I have seen your videos whee you talk about working with clients, lifters or not, with digestive difficulties. I definitely has some degree of IBS. What do you think are the biggest things one can do to improve digestive health.

1. Do you have any experience with utilizing the FODMAPS diet? I know onions and garlic are big offenders for me, and a good chunk of high fodmap foods I try to avoid.
2. Are there any supplements people can utilize to improve digestive strength, tolerance of various foods, etc. Does glutamine have this potential? Every time I try to use glutamine, even only a few grams, it constipates me/dries out my stools. I know it increases micro villi length and allows them to absorb more nutrients and fluids, but it shouldn't effect me that strongly should it?
3. DO you believe, or have you seen clients gain the ability to tolerate foods they couldn't in the past when they improve their digestive function with supplementation, lowering stress, optimizing sleep, and perhaps following dietary avoidance protocols for short periods?
4. Do you ever recommend people utilize short term elimination diets temporarily to allow them to get rid of big offenders, and if so how can one go about doing so?

[ChrisTuttle]

Hey Chris,

I have seen your videos whee you talk about working with clients, lifters or not, with digestive difficulties. I definitely has some degree of IBS. What do you think are the biggest things one can do to improve digestive health.

1. Do you have any experience with utilizing the FODMAPS diet? I know onions and garlic are big offenders for me, and a good chunk of high fodmap foods I try to avoid.
2. Are there any supplements people can utilize to improve digestive strength, tolerance of various foods, etc. Does glutamine have this potential? Every time I try to use glutamine, even only a few grams, it constipates me/dries out my stools. I know it increases micro villi length and allows them to absorb more nutrients and fluids, but it shouldn't effect me that strongly should it?
3. DO you believe, or have you seen clients gain the ability to tolerate foods they couldn't in the past when they improve their digestive function with supplementation, lowering stress, optimizing sleep, and perhaps following dietary avoidance protocols for short periods?
4. Do you ever recommend people utilize short term elimination diets temporarily to allow them to get rid of big offenders, and if so how can one go about doing so?

1. Yes I do have quite a bit of experience with FODMAPS but would only recommend it to someone with severse IBS of course
2. A really good probootic but you have to find out why you are having digestive issues and remove them from the diet. In some cases just bowel rest and help (reducing calories for a week or two)
3. Yes for sure including myself/ Once the inflammation has gone down in the GI tract more foods are often tolerated. Very common actually. It is not like we can go back to eating whatever in any amount but within reason
4. Yes!!!!!!!!!! Elimination diets is what I use mostly but I do a reverse. I start with bare bones diet and then add one food back at a time. Clearly starting with NO foods that are known to cause gas or allergic reactions

[Fe-MD]

1. Yes I do have quite a bit of experience with FODMAPS but would only recommend it to someone with severse IBS of course
2. A really good probootic but you have to find out why you are having digestive issues and remove them from the diet. In some cases just bowel rest and help (reducing calories for a week or two)
3. Yes for sure including myself/ Once the inflammation has gone down in the GI tract more foods are often tolerated. Very common actually. It is not like we can go back to eating whatever in any amount but within reason
4. Yes!!!!!!!!!! Elimination diets is what I use mostly but I do a reverse. I start with bare bones diet and then add one food back at a time. Clearly starting with NO foods that are known to cause gas or allergic reactions

Thanks chris.

Would you mind listing out some foods one would start out with as their baseline. I'm guessing it would be just for a week or 2/3 to let the bowels rest, then you would want to start adding in foods one at a time so as not to allow any nutritional deficiencies to develop from an unvaried diet (a good multi can help here I guess, but nothing trumps food variety. Also fiah oil and something like curcumin for anti inflammatory purposes would probably be beneficial).

[ChrisTuttle]

Thanks chris.

Would you mind listing out some foods one would start out with as their baseline. I'm guessing it would be just for a week or 2/3 to let the bowels rest, then you would want to start adding in foods one at a time so as not to allow any nutritional deficiencies to develop from an unvaried diet (a good multi can help here I guess, but nothing trumps food variety. Also fiah oil and something like curcumin for anti inflammatory purposes would probably be beneficial).

If the person was really bad I would leave out eggs and nut butters and start really bare bone! Even only salt and fresh herbs. NO onion or garlic or ANYTHING spicy

Meats:
Chicken, White fish, whole eggs, egg whites

Carbs
White rice, white potato, cream of rice, pineapple, banana

Fats
oils, smooth nut butters

Veges
1/2 cup servings 4x per day TOPS
Spinach
Romaine
Zucchini
Carrots


I would meet the individuals caloric needs with these foods and the start adding variety one at a time in 72 hour intervals.

[Fe-MD]

If the person was really bad I would leave out eggs and nut butters and start really bare bone! Even only salt and fresh herbs. NO onion or garlic or ANYTHING spicy

Meats:
Chicken, White fish, whole eggs, egg whites

Carbs
White rice, white potato, cream of rice, pineapple, banana

Fats
oils, smooth nut butters

Veges
1/2 cup servings 4x per day TOPS
Spinach
Romaine
Zucchini
Carrots


I would meet the individuals caloric needs with these foods and the start adding variety one at a time in 72 hour intervals.

Thanks a ton chris. Have you ever looked into using the various super absorbable forms of curcumin such as "super bio curcumin" or "meriva"? I Know there are many studies showing their benefits for ulcerative colitis (and crohns). I have used both and they definitely help my GI sstem out a ton, and my uncke who has UC says they have allowed him to be much more wiggle room in his diet, and kept him flare free for years.

[Fe-MD]

Thanks chris.

Would you mind listing out some foods one would start out with as their baseline. I'm guessing it would be just for a week or 2/3 to let the bowels rest, then you would want to start adding in foods one at a time so as not to allow any nutritional deficiencies to develop from an unvaried diet (a good multi can help here I guess, but nothing trumps food variety. Also fiah oil and something like curcumin for anti inflammatory purposes would probably be beneficial).

I missed the probiotic comment. I had my colon removed back in 2010 and now have an ileostomy. For a year or two I did great with probiotics, fermented foods, greek yogurt, but slowly over time they have really started to bother me, and I can't really do any fermented dairy, or dairy with casein in it (whey and dairy fats are fine, just not casein). John meadows who also had his colon removed said pretty much the same thing has happened to him (minus the casein problems). On other online sites for ostomates quite a bit have had the same problems as me and john, but many have not and handle probiotics fine, so I wonder what is wrong in our cases. I wish I could eat those foods again because I loved saurkraut, greek yogurt, kim chi, etc. Oh well., maybe one day. Any ideas?

(My colon was removed due to colonic inertia. I had something along the lines of 15% the normal number and density of interstitial cells of cajal in my large intestine, so my peristalsis was virtually nothing. My great grandfather on my moms side had something similar. I also definitely have some degree of visceral hypersensitivity in my GI system, so I just feel things more intensely than others do. Im working on this by just trying to learn to de stress, meditation, etc. I am a very interesting case you would probably get a kick working with clinically if you were still doing that (or I could be a nightmare, lol!)

[ChrisTuttle]

Thanks a ton chris. Have you ever looked into using the various super absorbable forms of curcumin such as "super bio curcumin" or "meriva"? I Know there are many studies showing their benefits for ulcerative colitis (and crohns). I have used both and they definitely help my GI sstem out a ton, and my uncke who has UC says they have allowed him to be much more wiggle room in his diet, and kept him flare free for years.

Yes I was using a Curcumin supps but did not notice much of a difference. More food causes was my issue and of course stress.

[ChrisTuttle]

I missed the probiotic comment. I had my colon removed back in 2010 and now have an ileostomy. For a year or two I did great with probiotics, fermented foods, greek yogurt, but slowly over time they have really started to bother me, and I can't really do any fermented dairy, or dairy with casein in it (whey and dairy fats are fine, just not casein). John meadows who also had his colon removed said pretty much the same thing has happened to him (minus the casein problems). On other online sites for ostomates quite a bit have had the same problems as me and john, but many have not and handle probiotics fine, so I wonder what is wrong in our cases. I wish I could eat those foods again because I loved saurkraut, greek yogurt, kim chi, etc. Oh well., maybe one day. Any ideas?

(My colon was removed due to colonic inertia. I had something along the lines of 15% the normal number and density of interstitial cells of cajal in my large intestine, so my peristalsis was virtually nothing. My great grandfather on my moms side had something similar. I also definitely have some degree of visceral hypersensitivity in my GI system, so I just feel things more intensely than others do. Im working on this by just trying to learn to de stress, meditation, etc. I am a very interesting case you would probably get a kick working with clinically if you were still doing that (or I could be a nightmare, lol!)

I wish I had an answer for you bud. That is out of my expertise. I assume you have to find an Top Dietitian or Gastro that specializes in just that. I know there is an answer for you some where out there.

[nicklepore]

oh hey pal!

[J.Halladay]

All i see here is real maple syrup

Off SEASON DIET:

MEAL 1 (2 UNIVITE)
3 cups wilted spinach
2 cups egg whites
4 Vans Gluten Free waffles (not because of gluten because I like he way they taste)
2 tbs REAL maple syrup
1 banana
6 oz orange juice heavy pulp
2 tbs peanut butter

INTRA WORKOUT
1 scoop Atomic 7
1 scoop Carbo plus
5g creatine
10g glutamine

Meal 2 Post workout
3 scoops Universal Vanilla ISO Whey
2 low fat blueberry muffins

Meal 3,4,5
8 oz Chicken
1 cup white jasmine rice
1 cup wilted spinach or asparagus
1 cup sliced pineapple
1 tsp olive oil

Meal 6
10 oz 90% lean ground beef or sirloin or salmon
large salad
baked potato

[ChrisTuttle]

oh hey pal!

My man! Whats up> How is off season treating you?

[ChrisTuttle]

All i see here is real maple syrup

BHAHAHHAHAAHAH I do not do fake shit! Like if I am going to eat ice cream, I am eating the real thing!

[Fe-MD]

What is your opinion on beef protein powders. I digest them a lot better than any dairy, even whey hydrosylates. So far I have followed the elimination diet you laid out, with the exception of dropping out whey for beef isolate. My digestion has improved tremendously. Sadly, looking at the amino acid profile of beef iso, it is pretty low in bcaas mainly, and very high in glycine. It makes up about half my protein intake mainly due to weak digestion (protein powders and shakes in general make up 50% of my protein at any given time). Should I maybe add some bcaas or eaas to shakes with it? Have you ever used beef protein powders? I'm loving how my digestion improved a lot, but am wondering if I am compromising muscle protein synthesis now with the beef iso.

Also, so far yams seem to be erfectly fine, rice milk, and processed rice products like cereals, etc. Oh yeah nature valley granola bars as well. Will be adding in various berries next!

[ChrisTuttle]

What is your opinion on beef protein powders. I digest them a lot better than any dairy, even whey hydrosylates. So far I have followed the elimination diet you laid out, with the exception of dropping out whey for beef isolate. My digestion has improved tremendously. Sadly, looking at the amino acid profile of beef iso, it is pretty low in bcaas mainly, and very high in glycine. It makes up about half my protein intake mainly due to weak digestion (protein powders and shakes in general make up 50% of my protein at any given time). Should I maybe add some bcaas or eaas to shakes with it? Have you ever used beef protein powders? I'm loving how my digestion improved a lot, but am wondering if I am compromising muscle protein synthesis now with the beef iso.

Also, so far yams seem to be erfectly fine, rice milk, and processed rice products like cereals, etc. Oh yeah nature valley granola bars as well. Will be adding in various berries next!

I actually would not worry considering you are probably eating more protein than you need and are not in a caloric deficit putting the proteins on the chopping block to be used as energy. I really would not worry. Is it a good idea to supplement with BCAAS? Sure but I would choose the BCAAs over the Amino. If you were able to consume whey isolate and replaced the whey with beef protein you would never even notice a difference in your strength, muslce gains, or body composition. The differences are too insignificant. Maybe in a blood test. If that was the only thing you changed of course about your diet.

I have never tried beef protein but have many clients who do take it because they are allergic to whey. Yes that is a thing. HAHA

Interesting! See If I ate a granola bar I would be shitting blood for days! Differences from person to person.

[Fe-MD]

I actually would not worry considering you are probably eating more protein than you need and are not in a caloric deficit putting the proteins on the chopping block to be used as energy. I really would not worry. Is it a good idea to supplement with BCAAS? Sure but I would choose the BCAAs over the Amino. If you were able to consume whey isolate and replaced the whey with beef protein you would never even notice a difference in your strength, muslce gains, or body composition. The differences are too insignificant. Maybe in a blood test. If that was the only thing you changed of course about your diet.

I have never tried beef protein but have many clients who do take it because they are allergic to whey. Yes that is a thing. HAHA

Interesting! See If I ate a granola bar I would be shitting blood for days! Differences from person to person.

Yeah, UC is a bitch, sorry man :/

Look into super bio curcumin or meriva by throne. Both have been clinically shown to help UC and crohns a good deal!

[Fe-MD]

When would you start introding condiments like basic mustard and zero carb ketchup? After building up the food selection a certain degree?

[ChrisTuttle]

Chris you planning on being at the Arnold this year for the Cage and ABC?

I am not sure yet. Depends on work and business!

[ChrisTuttle]

Yeah, UC is a bitch, sorry man :/

Look into super bio curcumin or meriva by throne. Both have been clinically shown to help UC and crohns a good deal!

I used them both or did when my flare ups happened. It did not help much for when those flareups occur they are like unstoppable! HAHA

[ChrisTuttle]

When would you start introding condiments like basic mustard and zero carb ketchup? After building up the food selection a certain degree?

Oh I would have never cut them for the amount I use is so little and mustard is tolerated very well.