{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/62f34c0fc8c50f001332677e/69e6617407ecece42a0e215d?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"S5E11. You’re starving your immune system, gut doctor explains","description":"<p> We talk a lot about immunity, especially as the weather turns.</p><p>But most of the conversation focuses on one question.</p><p>How do I boost it?</p><p>In this episode of <em>Stay at the Top</em>, I’m joined by Dr Cecilia Kitic, PhD researcher, exercise physiologist and founder of Fertile Gut, to unpack why the immune system is not designed to be boosted, but balanced.</p><p>We explore the powerful connection between your gut microbiome, sleep, stress, fibre intake and immune resilience, and what actually helps you get sick less often, recover better and perform at your best.</p><p>If you are run down, getting sick often, or want to better understand how to protect your health in busy seasons, this episode is packed with practical takeaways.</p><p><br></p><p><strong>In this episode Dr Cecilia shares:</strong></p><ul><li>Why immunity is about balance, not boosting</li><li>How the gut microbiome trains and supports the immune system</li><li>Why sleep deprivation increases your risk of getting sick</li><li>The role fibre plays in immune resilience and longevity</li><li>How chronic stress impacts the microbiome and immune function</li><li>HRV and early warning signs your body may be under strain</li><li>Signs your microbiome may be disrupted</li><li>How quickly your microbiome can improve when habits change</li><li>Why under eating can weaken immunity</li><li>The one thing Dr Cecilia wants everyone to do more of</li></ul><p><br></p><p><strong>Key Quotes</strong></p><p>“If you want stronger immunity, focus on what you are doing when you are not sick.”</p><p>“Sleep is one of the most powerful protectors of immune resilience.”</p><p>“Fibre is one of the most overlooked tools for long term health.”</p><p>“Your gut microbiome is not separate from performance. It is central to it.”</p><p><br></p><p><strong>Timestamps</strong></p><p><strong>(00:15) Why immunity should not be boosted</strong></p><p><strong>(02:01) Protein, fibre and gut health</strong></p><p><strong>(04:40) Why 70% of the immune system lives near the gut</strong></p><p><strong>(09:52) How often getting sick is normal</strong></p><p><strong>(10:53) Sleep and a 3x greater risk of catching a cold</strong></p><p><strong>(14:34) Fibre and immune resilience</strong></p><p><strong>(21:58) Stress, HRV and immune suppression</strong></p><p><strong>(28:08) Immunity, ageing and longevity</strong></p><p><strong>(31:07) Signs your body may be inflamed or run down</strong></p><p><strong>(34:02) How quickly the microbiome can change</strong></p><p><strong>(37:56) Why “boosting immunity” misses the point</strong></p><p><strong>(40:54) Habits that undermine immunity</strong></p><p><strong>(45:10) Busy life? Where to start</strong></p><p><strong>(48:59) The one thing to remember</strong></p><p>-----------------</p><p>📖 <strong>PRE-ORDER <em>For the Long Run</em> by Jess Spendlove</strong> 👉 <a href=\"https://amzn.to/4t33BPh\" rel=\"noopener noreferrer\" target=\"_blank\">https://amzn.to/4t33BPh</a></p><p>-----------------</p><p><strong>About Dr Cecilia Kitic</strong></p><p>Fertile Gut:<a href=\"http://www.fertile-gut.com/\" rel=\"noopener noreferrer\" target=\"_blank\"> <strong>www.fertile-gut.com</strong></a></p><p>Instagram:<a href=\"https://www.instagram.com/fertilegut\" rel=\"noopener noreferrer\" target=\"_blank\"><strong> www.instagram.com/fertilegut</strong></a></p><p>Gut &amp; Hormone Health Clinic: <a href=\"https://gutandhormonehealthclinic.com.au/\" rel=\"noopener noreferrer\" target=\"_blank\"><strong>gutandhormonehealthclinic.com.au/</strong></a></p><p><br></p><p><strong>Take the High-Performance Profile Quiz</strong></p><p><a href=\"https://jessicaspendlove.com/quiz/\" rel=\"noopener noreferrer\" target=\"_blank\">https://jessicaspendlove.com/quiz/</a></p><p><br></p><p><strong>Stay At The Top</strong></p><p><strong></strong>🟩 Speaker Inquiries <a href=\"https://jessicaspendlove.com/speaking/\" rel=\"noopener noreferrer\" target=\"_blank\">jessicaspendlove.com/speaking/</a> </p><p>🟩 Follow Jess on IG <a href=\"https://shorturl.at/s7egp\" rel=\"noopener noreferrer\" target=\"_blank\">https://shorturl.at/s7egp</a> </p><p>🟩 Follow Jess on LinkedIn <a href=\"www.linkedin.com/in/jessicaspendlove/\" rel=\"noopener noreferrer\" target=\"_blank\">www.linkedin.com/in/jessicaspendlove/</a></p><p><br></p><p>📩 Jess@JessicaSpendlove.com</p>","author_name":"Jess Spendlove"}