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The Magic of Fermented Foods: Your Gut’s Best Friends

The Magic of Fermented Foods: Your Gut’s Best Friends

Lyle Agagon
September 11, 2025

Sponsored by

NUTRITION 🥑

Have you ever eaten a tangy pickle, enjoyed a cup of yogurt, or tried spicy Korean kimchi? Their unique taste comes from a natural process called fermentation. It’s actually an ancient way of preserving food that comes with some amazing health benefits.

But What is Fermentation, Anyway?

If you knew anyone who got into baking sourdough bread during the pandemic, like I did, they should already be familiar with this process. They fed and cared for their sourdough "starter", that bubbly mix of flour and water. That starter is alive, full of wild yeast and good bacteria that ferment, giving sourdough its famous tang and rise.

That’s fermentation in a nutshell. It’s a controlled process where tiny microorganisms, like good bacteria and yeast, feast on the natural sugars in food.

As these little microbes eat, they produce acids and gases. This process does two incredible things:

It preserves the food, making it last much longer.
It creates new, strong, and tangy flavors that weren’t there before.

Just like the sourdough starter transforms bland flour into something bubbly and active, this process transforms the food. The microbes are doing the prep work, pre-digesting it so it's easier for our bodies to access the nutrients.

The World of Fermented Foods

You might be eating fermented foods without even realizing it. Here are some of the most popular ones:

Yogurt and Kefir: These are made from milk. Friendly bacteria are added to the milk, where they eat the natural sugar (lactose) and create a tangy, thick product. Kefir is like a drinkable yogurt and is packed with even more types of good bacteria.
Kimchi and Sauerkraut: These are both made from cabbage. Kimchi is a Korean staple that’s spicy and garlicky, while sauerkraut is its German cousin, often found on hot dogs. The cabbage is salted and left to ferment, creating that signature sour crunch.
Kombucha: This is a fizzy, fermented tea. A “SCOBY” (a weird, rubbery disc of bacteria and yeast) is added to sweet tea. After a week or two, you get a tart, slightly sweet, and bubbly drink.
Sourdough Bread: This delicious, tangy bread gets its flavor from a “starter.” The starter is a fermented mix of flour and water that’s full of wild yeast and bacteria, which makes the bread rise.

The Benefits for You

Fermented foods contain high amounts of probiotics, which are beneficial live bacteria. When you eat them, these bacteria enter your digestive system. Your gut naturally contains both helpful and harmful bacteria. Consuming fermented foods increases the number of beneficial bacteria. This helps maintain a healthy balance in your gut, which leads to important benefits such as:

Better Digestion: The probiotics can help your body break down food and absorb nutrients more easily. They can also help with uncomfortable bloating or constipation.
A Stronger Immune System: A huge part of your immune system is in your gut. By keeping your gut healthy with good bacteria, you’re actually helping your entire body fight off germs.
A Happy Brain: Scientists are discovering a strong connection between the gut and the brain, often called the “gut-brain axis.” A healthy gut might even help improve your mood!

Start Small

You don’t need to completely change your diet to get these benefits. Start small!

Breakfast: Try a bowl of yogurt or a small glass of kefir.
Lunch: Add a spoonful of sauerkraut to your sandwich or salad.
Dinner: Use kimchi as a side dish or even on top of a burger for a flavor kick.
Snack: Grab a bottle of kombucha instead of a soda.

You can even try making your own at home! Making sauerkraut requires just cabbage, salt, and a jar. It’s a fun and easy project.

So, the next time you see kimchi on a menu or kombucha in a store, give it a try. These ancient foods are a simple and powerful way to take care of your health, one delicious, tangy bite at a time.

EXERCISE 🏋️‍♂️

Rucking 101: Your New Favorite Workout

Sometimes the gym can feel boring. You might get tired of running on a treadmill that goes nowhere or lifting the same weights over and over. But what if you could break up the routine with a simple, powerful workout? And the best part is that you can do it anywhere, and all you need is a backpack.

That workout is called rucking. It’s one of the oldest and most basic forms of exercise there is. You’ve probably already done it without even knowing.

What Exactly Is Rucking?

In simple terms, rucking is walking with weight on your back. The word comes from "rucksack," which is just a fancy name for a backpack.

That’s it.

You’re not running. You’re not doing anything crazy. You’re just going for a walk while carrying a loaded backpack. It turns a normal walk from a light activity into a serious strength and endurance workout. Soldiers in the military have been doing it for centuries to get strong, but anyone can do it.

Why Rucking?

Because the benefits are amazing! Rucking is a super-efficient two-for-one deal for your body.

It’s a Full-Body Workout: Walking strengthens your legs and heart. Adding weight makes your legs, back, and core muscles work even harder to carry it. You’re building strength and getting your heart pumping at the same time.
It Burns Major Calories: Carrying extra weight makes your body work harder, which means you burn more calories than you would on a regular walk. It’s like turning your body into a fat-burning machine.
It’s Easy on Your Body: Unlike running, which can be tough on your knees and joints, rucking is a low-impact exercise. You’re walking, so there’s no jarring impact with each step.
It’s Good for Your Mind: There’s something really calming about walking outside. Adding a challenge gives you a huge sense of accomplishment. It’s a great way to clear your head and reduce stress.

How to Start Rucking (The Right Way)

The best part about rucking is that you can start today. You don’t need fancy equipment. Here’s how to do it safely:

What You’ll Need:

A Backpack: You don’t need a special one to begin. Just find a comfortable backpack you already own. Make sure it has padded straps and sits nicely on your back. An old school backpack is perfect.
Weight: This is the most important part. Do not just grab a dumbbell with a pointy edge! You need something stable and soft. The easiest and cheapest option is to use books or plastic bags filled with sand. For a better option, you can use a weight plate designed for rucking, or even a bag of rice or pet food from your pantry.
Good Shoes: Wear comfortable shoes with good support. Running shoes, hiking shoes, or trainers are all great choices. No flip-flops!

Your First Ruck:

Start Light: Do NOT overdo it on day one. Put about 5 to 10 pounds in your backpack. A couple of textbooks and a water bottle should do it.
Start Short: Plan a route that takes you 15-20 minutes to walk. Your goal is to get used to the feeling, not to exhaust yourself.
Focus on Form: Stand up straight. Don’t hunch over. Tighten your core muscles a little. Take nice, easy steps.

As you get stronger, you can slowly make it harder. You can do this by:

Adding more weight: Slowly add 5 more pounds every week or two. Most people find a sweet spot between 20-35 pounds for a good workout.
Going farther: Try to walk for 30, 45, or even 60 minutes.
Finding hills: Walking uphill with weight is an incredible challenge for your legs and lungs.

A Few Quick Safety Tips

Listen to Your Body: If your back or shoulders hurt a lot, stop. It might mean you have too much weight or your bag isn’t fitting right.
Stay Hydrated: Always bring water with you on your ruck.
Wear Your Pack High: Tighten the straps so the weight sits high on your back, between your shoulder blades. This is the strongest and most comfortable position.

Rucking is an incredibly simple way to make your daily walk more effective. It’s free, you can do it with friends, and you can explore your neighborhood while getting into great shape. So grab a backpack, throw in some weight, and head out the door. Your new favorite workout is waiting

BIOHACKING⚡

Chillin' or Sweatin': Which is Better for You?

You’ve probably seen the videos online. People are either jumping into a freezing ice bath or relaxing in a super-hot sauna. They both look pretty intense. But these aren’t just trends. Both cold exposure and sauna sessions have some amazing science-backed benefits for your body and mind.

So, which one is better? The truth is, you don’t really have to choose. They’re two powerful tools for your health, and they work in completely different ways. Let’s take a look at both.

The Icy Challenge: Benefits of Cold Exposure

Think about how you feel after a quick splash of cold water on your face. You’re instantly awake. Taking a cold plunge or a cold shower is like that feeling, but for your whole body.

Here’s what the chill can do for you:

Wakes You Up & Boosts Your Mood: The cold sends a jolt through your system. It makes your body release hormones like norepinephrine and endorphins. These are natural chemicals that make you feel alert, focused, and even happy. It’s a natural energy drink without the sugar crash.
Reduces Inflammation: After a tough workout, your muscles are sore and inflamed. Cold exposure is like putting ice on a sprained ankle. It helps reduce swelling and inflammation all over your body, which can speed up recovery.
Builds Mental Toughness: This is a big one. Stepping into a cold shower is hard. Your brain is screaming “NO!” but you do it anyway. Every time you do it, you win a small battle against your mind. This builds resilience and grit that you can use in everyday life.

The Simple Way to Try It: You don’t need an ice tub to start. Just end your regular shower with 30-60 seconds of cold water. Work your way up from there!

The Soothing Heat: Benefits of Sauna

Now, let’s flip to the other extreme. A sauna is all about relaxing in dry, intense heat. This therapeutic warmth prompts your body to trigger its own beneficial health responses.

Here’s why people love to sweat it out:

Relaxes Muscles & relieves Stress: The heat soothes your muscles and helps you unwind. It’s a great way to de-stress after a long day. Your body releases endorphins here, too, giving you a calm, relaxed feeling often called a “sauna glow.”
Great for Your Heart: Sitting in a sauna makes your heart pump faster, almost like you’re taking a gentle walk. This is a great workout for your cardiovascular system. Regular sauna use is linked to a healthier heart and even a longer life.
Flushes Out Toxins: When you sit in that heat, you sweat—a lot. Sweating is one of your body’s best ways to get rid of toxins and clean itself out. It’s a deep clean from the inside.

The Simple Way to Try It: Many local gyms or community centers have saunas. Start with just 10-15 minutes at a comfortable temperature and always drink plenty of water before and after.

So, Cold Plunge or Sauna?

You might be wondering which one you should do. Well, why not both? They actually work great together. Many athletes and biohackers use them back-to-back in what’s called “contrast therapy.”

They might sit in the sauna for 15 minutes to get really hot, and then take a 2-minute cold plunge. They repeat this a few times. Why? Because it’s like giving your circulatory system a workout. The heat makes your blood vessels expand, and the cold makes them contract. This pumps blood all around your body, helping with recovery even more.

The Bottom Line

Think of it this way:

Cold Exposure is like a jump-start. It’s energizing, reduces inflammation, and builds mental strength.
Sauna is like a reboot. It’s relaxing, it’s great for your heart, and it helps you sweat out the bad stuff.

You don’t have to be extreme. Listen to your body. Some days, you might need the energizing zap of cold. Other days, you might just need to relax and sweat in the heat. Trying either one can be a simple and powerful way to upgrade your health.

Just remember, if you have any health problems, especially with your heart or blood pressure, it’s always a good idea to talk to your doctor before turning up the heat or diving into the cold

CHALLENGE💪

Ruck It!

The Goal:

Complete four rucks this week.

The Plan:

Day 1 (The Starter): Load your backpack with 10% of your body weight. (If you weigh 150 lbs, that's about 15 lbs). If you don't have a scale, just use 3-4 heavy books and a water bottle. Go for a 15-minute walk around your neighborhood.
Day 2 (Rest Day): Your muscles need time to get stronger! Take the day off or do some light stretching.
Day 3 (The Repeat): Same weight. Same pack. Go for another 15-minute walk. See if it feels any easier than the first day!
Day 4 (Rest Day): Enjoy another day of rest.
Day 5 (The Bump-Up): Time for a little more! Add 5 minutes to your walk. Today, you'll go for 20 minutes. You can stick with the same weight or, if you're feeling good, add one more book or item (no more than 2-3 extra pounds).
Day 6 (Rest Day or Fun Activity): Do something else you enjoy, like a bike ride, or just relax.
Day 7 (The Victory Lap): Same weight as Day 5. Go for one final 20-minute walk. You did it! You completed your first weekly rucking challenge.

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