Оглавление
Gregory Plotnikoff. Trust Your Gut
CONTENTS
INTRODUCTION
Maria's Helplessness
A Revolution in the Treatment of Gut Distress: The CORE Program
Two Powerful New Tools for Gut Healing
Are You Ready to Use This Book?
How to Use This Book
Part I: Center
Part II: Observe
Part III: Restore
Part IV: Ensure
PART I. Center
1. Find Your Center
Uncentered Kevin
Becoming Centered Is a Process
The Ancient Wisdom of the Gut as Center
The Breath Connection
Carol Gets Calmed
The Emerging Science of the Gut: The Intestinal Brain
Sally Sees a Tums
Neurohormonal Retraining
Ecological Rebalancing
How to Start the Process of Getting Centered: A Three-Step Exercise
Get Grounded
Identify Your Strengths
Jim Identifies His Strengths
Set Your Intention
The Centered Kevin
Back to the Center
PART II. Observe
2. Observe Your Gut
Bill Learns to Listen
Take Action
Why Fighting Symptoms Doesn't Work
Avoidance Increases Anxiety
Learning to Listen
You Can't Change It If You Don't See or Feel It
A Breakdown in (Gut) Communication
Ignoring Feelings
Quiet Cindy
Somatic Wisdom
Nancy's Unfortunate Appetizer
Gladys Goes Through the Mill
The Media Is the Message
Are You Listening?
3. Observe Your Stresses
Marnie Denounces Stress
Dr. Plotnikoff's Personal Anecdote
How Does the Stress Response Affect Your Brain and Body When You Have Gut Distress?
Janet's Cookie Causes Cortisol
Janet Cancels Cortisol
Guide to Observing the Five Dimensions of Stress
Environmental Stress
Physical Stress
Emotional and Spiritual Stress
Pharmaceutical Stress
Dietary Stress
Joe Hits the Stress Jackpot
4. Observe Your Diet
The Food and Symptom Diary
Janice Finds the Offenders
How to Keep a Food and Symptom Diary
Extra Benefits of the Diary
Sandy's Always on the Go
Level One Awareness (Assessment of the Standard North American Diet)
Level Two Awareness (Self-Assessment of Advanced Diet with No Gluten, No Dairy)
Level three Assessment (Standard Vegetarian Diet with No Dairy, No Meat)
Sandy Stops Coughing
5. Observe Your Sleep
Julie Struggles to Sleep
Sleep Observations
Observe Your Sleep Patterns
Mike's Dilemma
Observe Your Emotional and Cognitive Responses to Sleep Problems
Janine the Early Riser
Calm Your Mind and Body with 4-4-8 Breathing
The Thirty-Minute Rule: Don't Try to Sleep
Observe Your Sleep Hygiene
Watch Your Behaviors
Attend to Your Sleeping Environment
Structure Your Daytime
6. Observe Your Life: Your Health and Wellness Autobiography
For Kevin, Seeing Is Believing
How to Create Your Medical Autobiography
The Patterns of Your Life
Personal History Timeline
Health History Timeline
Bodily Symptoms Chart
The Rhythms of Your Life
Ultradian Rhythms
Daily Rhythms
Weekly Rhythms
Monthly Rhythms
Seasonal Rhythms
PART III. Restore
7. Ecological Rebalancing for Inner Peace
The Inner Ecology of the Gut
Keith's Post-Infectious Irritable Bowel
Nicole's Functional to Dysfunctional Bowel Disorder
Introduction to the Microbiome—“We Are Not Alone”
The Role of the Microbiome in Our Internal Ecosystem
Beneficial Bacteria and Weight Loss
Beneficial Bacteria, Stress, and Mood
Our Fickle “Friends”
Bad News/Good News
Minimizing Adverse Food Reactivity: Elimination and Rotation Diets
Stephen Helps Himself
Adopting a Prebiotic-Rich Diet: Supporting the Growth of Healthy Bacteria
Supplementing with Probiotics: Friendly Bacteria
8. Harmonizing Your External Environment
How Important Is This Issue?
Selfless Megan
What Is Lifestyle Balance?
Factors That Affect Your Lifestyle Balance
Ways to Improve Balance Between Inner and Outer Demands
Observe the Problem Through Self-Awareness
Incorporate Self-Care into Your Life
Jonah Takes a Break
Overcoming Obstacles to Achieve Success
Stop Defining Yourself Through Your Job
Rachael the Corporate Climber
Pain Stops Phil
Prioritize Self-Care
Sara's Needs Come Last
Improve Interpersonal Boundaries
John Gets the Message
9. Neurohormonal Retraining to Rewire the Gut-Brain Connection
How to Do Neurohormonal Retraining
Carrie Reluctantly Tries Neurohormonal Retraining
Stay with the Cutting Edge
Jeff Rides the Cutting Edge
Neurohormonal Retraining and State-Dependent Memory
Jack Sees the Light
The Natural Tendency to Avoid Pain
Edna the Avoider
Pain and Conditioning
Neuroplasticity
Negative Neuroplasticity
Positive Neuroplasticity
How Focusing on a Sensation Changes Physiology
Putting It All in Practice
Neurohormonal Retraining: Minding, not Managing, Your Pain
Charlotte Befriends Her Gut
10. CORE Calming Techniques
Hypnosis
Hollywood Hypnosis
Natural Hypnosis
Clinical Hypnosis
How Is Hypnosis Learned and Practiced?
You Can Hypnotize Yourself
Helen's Hypnosis Story
Breathing Techniques
Breathing and Stress
How to Do Basic Abdominal Breathing
Three Breathing Techniques
Abdomen-Focused Breathing
Sensation-Focused Breathing
Complete Breathing
Ashley Finds a Bargain
Meditation
Health Benefits of Meditation
Modes of Meditation
Basic Concentration Meditation Exercise
Meditation vs. Hypnosis
Self-Massage
Morning and Evening Circulation Massage
Post-Meal Belly Rub
Mild Abdominal Massage
Natalie Tunes in with Her Gut
Your Daily Dose
11. Resolve Difficult Emotions and Their Physical Effects
The Shame Barrier
Reticent Rhonda
Difficult Emotions
The Clue in Rhonda's Diary
Why Can't We Just Ignore or Push Past Negative Emotions?
Emotional Expression
Bill Denies His Nervousness
How Do I Suppress Thee? Let Me Count the Ways
Dealing with Difficult Emotions: Myth and Fact
The Two-Step System to Resolve Negative Emotions
Recognize
Josh's Secrets Kept from the Mind but Not from the Body
Don't Ask Why
Methods to Identify Your Emotions
Gwen Gets the Feeling: Part One
Express
Gwen Gets the Feeling: Part Two
PART IV. Ensure
12. Maintain Your Gains and Achieve Sustainable Lifestyle Change
Ensure Your Perpetual Balance
Maintaining New Self-Care Behaviors Can Be Challenging
Supportive Skills to Ensure Sustainable Change
Build on Your Strengths
Take Small Steps and Reward Yourself for Small Improvements along the Way
Patty Seeks a Sign
Pay Very Close Attention to Your Improvements
Practice, Practice, Practice
Build Resilience
Factors in Resilience
How You Can Build and Increase Your Resilience
How to Weather Occasional Relapses
Inga Has a Setback
Steps for Dealing with Symptom Flare-Ups and Temporary Setbacks
Inga Gets Resilient
Establish and Maintain Your CORE Support Network
Resistance to Change Is Normal: Allow for It
Why Do We Resist Awareness and Change?
Ambivalence
How to Deal with the Normal Resistance to Change and Awareness
Review the Core Program
Center
Observe
Restore
Ensure
The Next Steps in Your Self-Healing Journey: Rebalancing and the Rhythms of Life
ACKNOWLEDGMENTS
Greg's Personal Acknowledgments
Mark's Personal Acknowledgments
Concluding Acknowledgments
ABOUT THE AUTHORS
TO OUR READERS
