It's been 126 days since my last ankylosing spondylitis (AS) flare! That's the longest I have EVER gone as an adult without any debilitating sacroiliac joint pain whatsoever (that includes other AS related rib, joint pain or skin issues). In this episode, I look at how I got to this milestone:✔️ The nitty-gritty of my AS flares✔️ My 3-year, 7-month journey with diet changes (and why Year 1 was just the start) ✔️ The microbiome: how your gut is like a wildlife park✔️ My top flare-fighting strategies (including the one everyone hates) ✔️ The accidental supplement detox that surprised me✔️ Why stress didn't derail me this time (despite life throwing curveballs)Whether you're battling AS, another autoimmune condition, or just curious about how diet and lifestyle can transform your health, I hope you find this episode useful.To access links and resources mentioned in this podcast: 🔗 Show notesFor more information, head to the Gut Heroes website: 🔗 https://gutheroes.com Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! In this episode, I dive into some of the strangest things I do to manage my autoimmune disease. I share my personal insights and experiences using some 'unconventional' approaches that have helped me manage ankylosing spondylitis (AS), but can also be helpful for anyone dealing with a chronic health condition. This includes: ✔️ Making my own natural skin cream✔️ Using beef tallow soap to stop skin irritation✔️ Following a no-starch, no-dairy diet ✔️ Incorporating specific oils like olive oil and avocado oil ✔️ Using fasting for flare management and overall health ✔️ Taking cold showers to beat inflammation ✔️ Using apple cider vinegar for gut health ✔️ Supplementing with magnesium ✔️ Experimenting with a "Bed of Nails" for back pain relief I explore how these seemingly strange practices have become valuable tools in my AS management toolkit. I also look at how small, incremental changes can lead to significant improvements over time. The benefits of challenging our bodies beyond constant comfort and the need for personalised approaches in managing autoimmune disease. To access links discussed in this podcast: 🔗 Show notesFor more information, head to the Gut Heroes website: 🔗 https://gutheroes.com Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

In this episode, I explore practical strategies for travelling with an autoimmune disease and specific dietary requirements.I share my own personal experiences from my recent trip to the Faroe Islands and offer some of the insights I've gained over the years managing my ankylosing spondylitis through diet and lifestyle changes. I discuss:✔️ Preparation and knowing your dietary needs✔️ Strategies for packing and storing food while travelling✔️ Tips for finding suitable foods in unfamiliar locations✔️ How to navigate restaurants and menus more confidently✔️ The benefits of embracing local produce and frozen foods✔️ Managing stress and anxiety around food when away from home✔️ The unexpected joys of rediscovering natural flavoursThese approaches can help you maintain your health while still enjoying your travels. Best of all you can tailor them to your individual needs and circumstances.To access links discussed in this podcast: 🔗 Show notesFor more information, head to the Gut Heroes website: 🔗 https://gutheroes.com Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

In this episode, I explore powerful, practical ways to reduce pain and stress 'in the moment'. I share personal strategies I've developed over the years to help shift into a better, less painful, less stressful state, including:✔️ Using the 'third person' perspective to reframe stressful thoughts ✔️ Tackling challenging tasks immediately to avoid stress snowballing ✔️ The benefits of hot and cold exposure for lowering inflammation ✔️ How a stroll in nature can act as a powerful anti-inflammatory ✔️ The restorative power of short naps ✔️ Using heat and cooling gels for quick pain relief✔️ The importance of social connection in managing pain and stress✔️ Creating a clear action plan for flares or high-stress periods✔️ Practicing gratitude to reframe your perspective✔️ The pain-relieving power of laughterI discuss how these cognitive and physical strategies can work in tandem to help manage both stress and pain, which are often interconnected. I emphasise the importance of tailoring these approaches to suit your individual needs and incorporating them into your routine in a way that feels natural and beneficial. To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website: 🔗 https://gutheroes.com Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! In this episode, I look at the fascinating relationship between rumination, catastrophising, and chronic pain. I explore the latest research and share personal insights on how our mental states and relationships could affect our pain management journey, including: ✔️ The role of stress in chronic pain (and how our thought processes and social interactions can influence pain levels)✔️ The concept of "distress contagion" and a social media tip✔️ The power of social support in reducing pain intensity and promoting positive pain adaptation✔️The complex relationship between social validation, self-sufficiency, and pain management✔️ Key findings from studies on pain catastrophising in rheumatic diseases like AS and rheumatoid arthritis✔️ The importance of finding a supportive, positive "tribe"  To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! In this episode, I dive into a groundbreaking new report released by the World Health Organisation. It sheds light on the staggering influence of four major industries - tobacco, ultra-processed foods, fossil fuels, and alcohol. The report reveals the shocking tactics employed by powerful corporations to maximise profits at the expense of people's well-being. It includes: ✔️ How these 4 industries cause a whopping 19 million deaths per year globally (34% of all deaths)✔️ Ultra-processed food industry tactics: delaying and blocking health policies, misleading marketing, targeting vulnerable populations✔️ The consequences of failing to regulate harmful industry practices: declining public health and chronic diseases✔️ Proposed solutions: stricter regulations on marketing, transparency, lobbying and conflicts of interest To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! This is a bonus episode, where I'm going to share one of my homemade recipes with you (MUCH cheaper then buying expensive sachets). This one is for electrolytes and I call it... wait for it... Tommy's Turbocharged Electrolytes. In this episode I look at: ✔️ All the ingredients you'll need✔️ Why I created this homemade recipe (the potential benefits of the different ingredients)✔️ Exactly how to create it at home To access the information discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! This is a Gut Digest episode, where I dive into some of the most fascinating stories and news in the gut health right now. Today, I look at: ✔️ New Study: Intermittent Fasting Success✔️ New Study: The Western Diet and Chronic Disease Connection✔️ An Exciting Development With 'Smart Antibiotics' To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! Today I look at the curious story of Leonard Trask. It provides possibly the first documented account of what we now know to be ankylosing spondylitis in the US. In this podcast, I look at: ✔️ About Leonard Trask and his tragic story✔️ My highlights from the book and what we can take from them✔️ The deluge of 'quack' treatments poor Leonard tried to beat his AS✔️ Why the expectation effect, or placebo, was not enough✔️ Why there's so much to be grateful for To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! This is a Discovery Lab episode, where I run a test on myself, in this case for 2 weeks, on a specific dietary, supplement or exercise change. Today, I look at distilled water. Please note: This is not medical advice. Always check with a medical practitioner before making any changes, such as this, to your diet. In this podcast, I look at: ✔️ Why I wanted to run a test where I swapped tap water for distilled (pure) water✔️ My methods for creating distilled water and my rules of engagement✔️ My results over the course of this 2 week (ongoing) trial✔️ Some fun additional observations To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to another episode of Gut Heroes! This is a Gut Digest episode, where I dive into some of the most fascinating stories and news in the gut health right now. Today, I look at: ✔️ Colombia's groundbreaking law on junk and ultra-processed foods✔️ A compelling study on how diet can affect postmenopausal hot flushes (reducing them by 95%!) ✔️ A quirky French study: Does eating refined carbs for breakfast make you less attractive? To access links to the studies discussed in this podcast: 🔗 Show notes For more information, head to the Gut Heroes website:🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

This is the first of my Gut Rumble Rambles! (Yes, I know, the name needs work). This is a free-form episode where I look at the things I discovered recently that I hope you find useful. Today I look at:✔️ An essential tip for magnesium supplementation✔️ J. A. Baker, an incredible author (The Peregrine) with ankylosing spondylitis✔️ Hot take: Detailed thinking, sensitivity, stress and autoimmune disease - is there a link?✔️ An update about Discovery Lab (distilled water)As ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Welcome to the first in our Ankylosing Spondylitis Success Story series! In this episode, I'm thrilled to be joined by my friend and fellow AS warrior, Nathan Mennel. Nathan has battled ankylosing spondylitis for many years, and today, he shares his incredible journey with us. In our conversation, Nathan delves into: ✔️ The early signs and symptoms of his AS✔️ His path to receiving an ankylosing spondylitis diagnosis✔️ His experiences with biologic treatments for managing AS✔️ Current strategies he employs to manage his condition✔️ His personal tips for others navigating AS✔️ Helpful resources that have supported him throughout his journey Join us as Nathan offers invaluable insights and encouragement for anyone affected by ankylosing spondylitis. Please note: This is the audio version of the episode that first appeared on the Gut Heroes YouTube channel. Disclaimer: This is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

In this episode, we take a deep dive into the fascinating connection between weather and arthritis. Discover how factors like humidity, atmospheric pressure, temperature and wind can impact pain levels and inflammation for those of us with rheumatoid arthritis, osteoarthritis, and other conditions in the spondyloarthritis family such as ankylosing spondylitis. We're going to look at: ✔️ The groundbreaking findings from a large 2019 study conducted by a group of University of Manchester–based researchers✔️ My personal experiences and insights from tracking arthritis symptoms and weather over the past 3 years✔️ Practical tips and solutions you can implement to help mitigate the effects of weather on your arthritisAs ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Find a link to the Manchester study here. Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

So many of the health problems we face in modern life are caused by, or exacerbated by, gut health issues. That's because at least 50% of what makes you 'you' is microbial. More importantly, 70% of your immune system resides in your gut. That means when microbial populations are unbalanced, or the immune system is overworked, it can cause havoc and we see a burst in chronic illness, inflammation, brain fog, tiredness and pain. That's why what we put into our bodies really matters. In this episode we're going to look at: ✔️ An introduction to the microbiome✔️ Why this the 'alien' world (inside us!) is so important✔️ How essential it is to take care of your gut and gut lining✔️ What you can do (and avoid!) to help boost your health As ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

The lead-up to your first rheumatology appointment can be a little scary or overwhelming, if you don't know what to expect. What will your rheumatologist be like? What tests will they want to run? Are they going to push a certain medication onto you? But it can also be the start of something amazing and that's the focus of this podcast. In this episode, I look at what the process is like for getting an ankylosing spondylitis diagnosis, why you don't need to be scared in the slightest and how to best prepare yourself. While I give my experience with getting a diagnosis for ankylosing spondylitis (which I have), the principles I describe are similar for any autoimmune disease.✔️ What to expect from your first appointment✔️ Getting into the best possible mindset ✔️ How to prepare so that you get the most out of it As ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Changing your diet is hard, really hard. We don't all have time or headspace and modern life makes it even more difficult. We are bombarded with temptation, from every angle.In this episode, I look at why refined sugar and ultra-processed food are often seen as (one of many) 'smoking guns' when it comes to autoimmune disease and the impact that cutting down has had on my life.As ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Can fasting really help you beat ankylosing spondylitis (AS) flares? I've found fasting an invaluable tool in my ankylosing pain management, which is why it is the subject of today's podcast. We're going to look at: • How long I fast for, typically, before I see results• The exact approach I take when fasting (step-by-step)• What a fast involves (what to avoid etc) It's important you only fast if it is safe for you to do so. Check with a medical professional first. Tip: First time? If in doubt, go with 'water only' during your fast and do 72 hours. As ever for more info head to the Gut Heroes website: 🔗 https://gutheroes.com ----------------------------------------- Disclaimer: Please note, this is for informational purposes only. Gut Heroes does not offer medical advice. We are all different and what works for me may not work for you. I setup Gut Heroes to share information with you. To shine a light on my own personal discoveries (as I currently understand them) and to help you with your own personal research.

Starting an elimination diet, where you're trying to figure out which foods trigger problems for your autoimmune disease or health issue, can be daunting... but the benefits are, for many of us, SO worth it. These are 6 hard won rules that I suggest following when you're starting out. Stick to these and you can get to where you want to be much faster than the 'needle in the haystack' trap that most of us fall into.

How virtually ANYONE could reap the amazing benefits of sauna and cold exposure. I share my exact method with you, down to the timings and routine, in this simple 10 minute episode. This really is an incredible protocol for promoting cardiovascular health. It can also be especially beneficial for anyone with an autoimmune disease (like ankylosing spondylitis). It can literally help 'melt' away stiffness and pain. It's also great for boosting mood and energy levels.