Dr. Susan Kleiner is a globally recognized trailblazer in the nutrition and human performance industry, and her expertise and groundbreaking research have earned her a stellar reputation as a visionary leader in industry. She is the founder and owner of the internationally recognized consulting firm, High Performance Nutrition, LLC, and Dr. Kleiner is co-host of the “Your Food Matters Podcast”. With one foot in the academic world and one in the business world, she authored the best-selling legacy book Power Eating® now published in its fifth edition as The New Power Eating. Dr. Kleiner is also the author of The Good Mood Diet, many other popular books, numerous academic chapters, and peer-reviewed scientific journal articles, as well as featured columns in all forms of media. She has consulted with professional athletes and teams, Olympians and elite athletes in countless sports, including the WNBA Champion Seattle Storm, the OL Reign FC, the Seattle Seahawks, the Seattle Supersonics, the Seattle Thunderbirds, the Miami Heat, the Cleveland Cavaliers and the Cleveland Browns.
1. Could you tell us a little bit about yourself and your background?
My seminal research on male and female bodybuilders launched the study of the nutritional needs of muscle building, power, and strength. My expertise and research have expanded to all athletic endeavors, and I am passionate about the nutritional needs of athletic women and girls. I am the co-founder and Fellow of the International Society of Sports Nutrition and a Fellow of the American College of Nutrition, a member of The American College of Sports Medicine and The National Strength and Conditioning Association. In addition to my work in the athletic world, I am the Nutrition Team Volunteer Leader for Medical Education Exchange Team (www.meet-international.org), supporting the development of lifestyle medicine and medical nutrition therapy curricula in Can Tho, Vietnam.
- Where can readers get in contact with you?
www.drskleiner.com
LinkedIn: linkedin.com/in/susankleiner
IG: @powereat
FB: https://www.facebook.com/DrSusanKleiner/
- Could you explain “Smart Gut Armor” and why focusing on gut health is important for athletic performance?
Your GI tract is the entrance into your body for the outside world.
The lining of your gut acts like armor with a smart surface, creating a barrier and preventing undesirable molecules and compounds from getting across and into your body, but allowing, and even enhancing the absorption of essential and desirable molecules and compounds. Part of what makes it smart armor is that it doesn’t function alone. It interacts organically with the gut microbiome and its constituents.
The beneficial cultures in our gut impact the systems in our bodies in multiple ways. Some of them share their genetic material with the cells of the lining of our gut, enhancing our immune function with their advantageous DNA. Some of the beneficial cultures maintain high populations to outnumber and fight off pathogenic populations. The metabolites of some organisms stimulate the secretion of a mucousy protective barrier by the cells of our gut lining and enhance the immune system in our GI tract. Many of the metabolites from a healthy microbiome travel throughout the body, communicating with cells from other systems and maintaining healthy cellular function. These metabolites even travel up the vagus nerve which connects the gut and brain, through the gut-brain axis to impact mental and emotional wellbeing. It communicates information from the gut to the brain using neurotransmitters (such as serotonin and glutamate) and gut hormones, all of which play a vital role in sleep, mood, pain, stress and hunger.
It appears that everything that we eat and drink impacts the health and integrity of the gut lining smart armor. Even our exercise and our sleep, whether we smoke cigarettes, drink alcohol, what medications we take and how we manage stress, all impact the microbiome inside and outside our body, the symbiotic flora that outnumber our own human cells. The microorganisms in the gastrointestinal tract play a significant role in our own gut health, effecting nutrient uptake, vitamin synthesis, energy harvesting, inflammatory modulation, and host immune response, collectively contributing to human physical and mental health and well-being. And ultimately athletic performance.
- What are some symptoms you can experience with compromised gastrointestinal health?
- Increases in pathogenic microorganisms
- Production of toxic metabolites
- Decreases in nutrient absorption
- Increases in macronutrient fermentation leading to gut upset, distention, bloating, gas, diarrhea and pain
- Negative effects on gut barrier permeability
- Increases in allergy risk
- Decreased immune system defense
- Local and systemic chronic inflammation
- Increases risk of malnutrition
- Obviously any and all of these can lead to poor foundational health and diminished athletic performance
- Do you have any specific nutrients/vitamins/ingredients you are passionate about to promote robust gut health or improved athletic ability?
There are 2 nutrition pillars within sports nutrition: anabolism and anti-inflammation. We need to fuel both to enhance health & performance. The main crossover point is the GI tract. So along with macronutrients and micronutrients, prebiotic fibers are critically important. Managing prebiotics within the diet of an active/athletic person is tricky, so using timing strategies within the day is important, and feeding fiber rich foods at times other than before exercise.
- Focus on food first, with supplements as needed.
- Variety is key.
- Minimally processed foods at meals are also very important, with an understanding that scientifically designed processed foods and nutraceuticals may be the difference for your athlete consuming what they need, when they need it.
- If you are not diagnosed with a reason to avoid whole grains, add them back to your diet. They are one of the most important keys to gut health. You do not need to eat bread or pasta. Cook and eat whole grains.
- Hydrate well.
- Besides focusing on nutrition, what else would you suggest for people looking to restore their gut microbiome and enhance sports performance?
Sleep is one of the most important health and performance factors. Focus on figuring out why you don’t sleep well, and work that out before you go off on a lot of other tangents.
- Do you have any advice for people who have recently begun their health journey?
I advise to add one new food or ingredient or supplement at a time, so you can determine if it is working for you, or not. Give it at least a month. Food does not work like medicine. It takes time to have an impact.
