How Your Digestion Affects Your Health! | The ATP Project 414

This podcast episode takes listeners on a complete journey through the digestive system, from the very first thought of food to elimination. Hosts Nicole and Steve explain the physiology of digestion, common symptoms of digestive dysfunction, and practical solutions anyone can implement at home to improve their gut health.

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1. Where Digestion Really Begins 🧠

Most people assume digestion starts in the mouth, but Nicole reveals it actually begins much earlier than that - with a thought. When you start thinking about food or see a meal, your digestive juices begin flowing and you start to salivate.

"It actually starts with a thought. So if you start to think about food, then your digestive juices start to flow, and then if you see the meal, then you start to salivate. So that's actually the beginning of digestion before you've even put it in your mouth."

This concept connects to the famous Pavlov's dogs experiment, where dogs were trained to salivate at the sound of a bell because they associated it with feeding time. The same principle applies to humans - if you get hungry at the same time every day, your body is priming itself to digest food it expects to receive.

Steve even points out that cooking could be considered part of the digestive process, referencing how humans discovered fire about 1.7 million years ago. Cooking meat allowed early humans to extract more nutrients, which contributed to the development of larger brains.

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2. The Mouth: First Stop on the Digestive Journey 👄

Once food enters the mouth, the digestive process kicks into high gear. The mouth produces:

• Amylase in saliva to begin breaking down carbohydrates
• Lingual lipase to start breaking down fats

Interestingly, the mouth does not produce proteases (protein-digesting enzymes) - that happens later in the stomach.

The process of mastication (chewing) creates something called a bolus - a ball of chewed food mixed with saliva. This bolus is then swallowed and travels down the esophagus through a wave-like motion called peristalsis.

"You could therefore eat upside down technically... your body will still push it through."

The esophagus has two sphincters - an upper and lower esophageal sphincter - that control the movement of food and become important when discussing issues like reflux later.

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3. The Stomach: A Pit of Acid 🔥

The stomach is where the "real" digestive action begins. It contains hydrochloric acid - the same acid used to balance pool pH! This acid serves two critical functions:

1. Breaking down food (especially proteins)
2. Acting as an antimicrobial agent to kill bacteria and parasites

The stomach lining contains parietal cells that secrete hydrochloric acid only when needed during digestion - otherwise, it would burn through the stomach lining constantly.

The process works like this:

• Parietal cells release hydrochloric acid
• Other cells release pepsinogen
• Pepsinogen mixes with hydrochloric acid to become pepsin
• Pepsin breaks down proteins

The stomach also produces mucus to protect its lining from the harsh acids and enzymes churning around inside. The stomach muscles contract every 20 seconds to physically move and mix the food.

Once sufficiently broken down, the food becomes chyme (pronounced either "kime" or "chime") and moves into the small intestine - but only when it's liquefied enough.

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4. The Small Intestine: Where the Magic Happens ✨

Despite its name, the small intestine is actually much longer than the large intestine - about 9 meters! It consists of three parts:

1. Duodenum - where most initial absorption occurs
2. Jejunum - continued absorption of macronutrients
3. Ileum - final section before the large intestine

This is where "all the good stuff happens," but also where "a lot of bad stuff can happen" if things go sideways.

In the duodenum:

• The pancreas secretes additional digestive enzymes (more lipase and amylase)
• The gallbladder releases bile

Bile is crucial and multifunctional - it helps emulsify fats AND acts as an antimicrobial agent. Nicole emphasizes that poor bile production or flow is extremely common.

"Bile has so many functions in the body and it's very, very common to have low bile acid production, low bile flow, sluggish bile."

The small intestine is lined with tiny finger-like projections called villi, which have even smaller microvilli on them. This dramatically increases the surface area for maximum nutrient absorption. The brush border of these villi releases additional enzymes to complete protein breakdown.

People with celiac disease experience damage to these villi when consuming gluten, which flattens them out and leads to malnutrition.

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5. The Large Intestine: Home of the Microbiome 🦠

After passing through the ileocecal valve, chyme enters the large intestine, which consists of:

1. Ascending colon
2. Transverse colon
3. Descending colon

This is where the bulk of our microbiome lives. The large intestine:

• Absorbs remaining water and electrolytes
• Houses beneficial bacteria that break down remaining fiber
• Produces short-chain fatty acids to keep colon cells healthy
• Allows bacteria to produce their own vitamins

The stool forms in the rectum and waits there until an appropriate time for elimination.

The Squatty Potty Science 🚽

Nicole explains the anatomical benefits of squatting versus sitting on a toilet. The puborectalis muscle pinches off the rectum when standing or sitting to prevent accidents. When squatting, this muscle fully relaxes, allowing for complete evacuation.

"If you're having trouble with full evacuation, give the Squatty Potty a go."

A Squatty Potty or simple stool that elevates your feet brings you closer to a natural squatting position, which is why toddlers instinctively squat to poop.

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6. What Can Disrupt Digestive Function ⚠️

Low Stomach Acid

Contrary to popular belief, most people experiencing heartburn actually have LOW stomach acid, not high. When there's insufficient acid:

• Food doesn't break down properly
• Food sits in the stomach and ferments
• Intra-abdominal pressure pushes contents back up into the esophagus

"Most of the time it's low stomach acid that's doing it... the food doesn't really break down very well and it can sit there and that's why you get that feeling - I feel really like just that fullness, my food's just sitting in my stomach."

Stress - The Biggest Culprit

Stress is the number one factor affecting digestive function. Everyone experiences stress differently, and it's all relative to their situation.

"Everyone's stress is relative to what's going on in their lives, so you can never say to one person 'oh what are you worried about' because it's relative to their thing."

When stressed, people often:

• Eat on the run
• Don't think about food before eating
• Rush through meals
• Don't allow their body to produce acids and enzymes

Poor Eating Habits

• Not chewing food properly - Ideally, you should chew food up to 40 times before swallowing
• Drinking water with meals - Dilutes stomach acid
• Eating too frequently - Doesn't allow the migrating motor complex to activate

The migrating motor complex is a series of electrical waves that sweep through the GI tract to clear out bacteria and debris. It only activates 3-4 hours after eating, so people who eat every 2-3 hours never give it a chance to work.

"If you fast, you can actually poop more... because you're giving your body that time to activate that migrating motor complex to sweep everything through."

Medications

Proton Pump Inhibitors (PPIs) like Nexium are among the most commonly prescribed medications and can cause serious problems:

• Block hydrochloric acid production
• Cause rebound effect when stopping (parietal cells enlarge and then explode with acid)
• Lead to nutrient deficiencies long-term
• May increase gastric cancer risk
• Remove antimicrobial protection

"Every time I try to come off them I just get really, my acid gets worse, so they just get back on them and it's just a continual cycle."

NSAIDs (Non-steroidal anti-inflammatory drugs):

• Cause ulceration to the gut
• Block COX-1, which is a healing agent
• Are nephrotoxic (bad for kidneys)

Antibiotics:

• Decimate the microbiome
• Some people take 10-12 rounds per year for conditions like diverticulitis
• Can lead to fungal overgrowth

Other Disruptors

• Surgical adhesions from abdominal surgeries (tummy tucks, appendectomy, gallbladder removal, endometriosis surgery, hysterectomy)
• Semaglutide (weight loss injections) - work by slowing digestion, which IS the side effect
• Traumatic brain injuries and concussions - common in contact sports athletes
• Vagus nerve dysfunction
• Parasites

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7. Signs and Symptoms of Digestive Issues 🚨

Classic Symptoms

• Heartburn (pain)
• Reflux (food coming back up)
• Bloating
• Excessive gas
• Constipation (anything less than one bowel movement daily)
• Diarrhea
• Sense of fullness
• Burping

Less Obvious Symptoms

Chronic throat clearing - Can indicate silent reflux where you don't feel burning but acid is still coming up

"Have you ever had someone that goes 'I've just got to clear my throat, I've got a bit of phlegm in the back of my throat' - frog in the back of your throat - and it's chronic?"

• Dry cough when laying down
• Sinus pain without infection
• Post-nasal drip or runny nose
• Hoarse voice
• Issues with spicy food (indicates inflammation or gastritis)

Liver/Gallbladder Symptoms

• Nausea and vomiting
• Referred pain between shoulder blades or top of right shoulder blade
• Yellowing of eyes and skin
• Skin rashes
• Puffy eyes
• Dark circles under eyes
• Itchy skin
• Sensitivities to perfumes, chemicals, or cigarette smoke

What Your Stool Tells You 💩

"You should always check your poo, people. You should check your poo."

• Loose stools - Potential malabsorption
• Greasy, floating, or pale stools - Fat malabsorption (gallbladder issues)
• Oil slick on water - Not absorbing fats well
• Undigested food particles - Not breaking down carbohydrates
• Excessive mucus - Inflammation
• Blood - See a doctor immediately, every single time

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8. Conditions Linked to Poor Digestion 🔗

Thyroid Issues

Poor digestion directly impacts thyroid function because bile is needed to activate an enzyme that converts T4 to T3. If you have thyroid issues, there's likely gut problems too.

SIBO, SIFO, and IMO

• SIBO - Small Intestinal Bacterial Overgrowth
• SIFO - Small Intestinal Fungal Overgrowth
• IMO - Intestinal Methanogen Overgrowth

These occur when bacteria that should be in the large intestine migrate to the small intestine, often due to poor bile flow, low stomach acid, or a faulty ileocecal valve.

H. pylori Infection

This stomach bacterium affects about a third to half of Australians. New research suggests even low levels should be eradicated because:

• It burrows into the stomach lining
• Shuts down parietal cells
• Very common in autoimmune conditions
• Certain strains produce virulence factors linked to stomach cancer

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9. Testing and Blood Work 🔬

Blood tests can reveal digestive issues:

• Elevated AST and ALT - Liver inflammation
• Elevated ALP and GGT - Gallbladder insufficiency
• High ALP and ALT together - May indicate celiac disease
• Elevated urea - May indicate parasites or H. pylori

Microbiome mapping can show:

• Elastase - Pancreatic function
• Steatocrit - Fat in stool (gallbladder issues)
• Secretory IgA - Mucous layer health and food sensitivities
• Zonulin - Leaky gut marker
• Beta-glucuronidase - Enzyme that can cause estrogen to be reabsorbed

At-Home Acid Test

Nicole shares a simple (though not scientifically validated) home test:

Take apple cider vinegar and baking soda together. The acid-alkaline reaction produces gas.

• Burp within 5 minutes = Good stomach acid levels
• No burp after 10+ minutes = Very low stomach acid

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10. Solutions You Can Start Today 💪

Simple Lifestyle Changes

1. Manage your stress - This is the biggest factor

2. Eat in a relaxed environment

   • Don't eat on the run
   • Take 3-4 deep breaths before eating to activate the parasympathetic nervous system

3. Chew your food thoroughly - Break it down properly in the mouth

4. Don't drink with meals - Drink up to 20 minutes before and wait an hour after

5. Apple cider vinegar - Take a small amount in water about 10 minutes before meals to boost stomach acid

"Try the things that we said you can try at home with the relaxation and the breathing and maybe the apple cider vinegar and chew your food."

Herbs for Digestion 🌿

For bile production and flow (choleretics and cholagogues):

• Dandelion root
• Andrographis
• Milk thistle
• Chelidonium
• Fringe tree
• Globe artichoke

Other digestive herbs:

• Ginger
• Peppermint (avoid if you have GERD as it can relax the lower esophageal sphincter)

Bitter Foods to Include

• Rocket (arugula)
• Radicchio
• Cruciferous vegetables
• Lemon and lime
• Dandelion greens
• Celery (but not celery juice)

Supplements for Gut Repair

• Glutamine
• Aloe vera
• Turmeric
• Deglycerized licorice
• Zinc carnosine
• Slippery elm
• Saccharomyces boulardii (good for increasing secretory IgA)
• Bone broth and collagen

Bodywork and Physical Interventions

Heel drops for hiatal hernia:

1. First thing in the morning, drink about half a liter of water at once
2. Get up on your toes
3. Drop/slam down onto your heels
4. Repeat about 10 times

This can help pull the stomach back down if it's pushing through the lower esophageal sphincter.

Abdominal massage:

• Follow the path of the colon (right to left, up across and down)
• Helps with motility and can break up adhesions

Address back issues:

• Spinal nerves innervate the intestines
• Chiropractic or osteopathic work may help
• Back twists and yoga can be beneficial

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Conclusion

The digestive system is remarkably complex, spanning about 32 feet from mouth to anus, with countless opportunities for things to go wrong. The key takeaway is that many symptoms people consider "normal" - bloating, heartburn, constipation - are actually signs of digestive dysfunction that should be addressed before they develop into chronic conditions.

"If you are having problems and you've tried the things we said you can try at home... if that doesn't work and you are still having issues, it's a good idea to see someone. I think naturopaths do very well with digestion - that's our area where we shine."

The good news is that many solutions are simple and can be implemented immediately: managing stress, eating mindfully, chewing thoroughly, and avoiding drinking water with meals. For more persistent issues, herbs, supplements, and professional guidance can help restore optimal digestive function before problems spiral into more serious conditions.