Catch up with Coach M - Edition 49 - "De-loads & Digestion: The Overlooked Power Duo in Performance"
- Active Living Active Living
- Jul 13
- 8 min read
This week, I want to dive into a topic that’s been getting a lot of attention lately—and for good reason: gut health.
While it might seem like just another wellness buzzword, the truth is, your gut is often called your second brain for a reason.
When your gut is out of balance, it can impact everything from your mood and energy levels to your immune system, skin, and hormones. In short, if your gut isn’t thriving, the rest of your body struggles to keep up.
And with all the winter bugs currently going around here in Cape Town, it’s important to remember that your gut plays a much bigger role in immune support than most people realize.
Feed Your Gut, Fuel Your Life
Eating for a Balanced Microbiome, Resilient Immunity & Peak Performance
By Marilette Brown — Holistic Nutrition, Strength and Endurance Exercise Specialist
“The gut is not like Vegas. What happens in the gut does not stay in the gut.”— Dr. Emeran Mayer
🌱 Let’s Start With a Simple Truth
Your gut is one of the most powerful organs in your body. It’s not just for digestion—it's a central hub for your immune system, brain health, energy, metabolism, mood, and even how long you live.
The secret to a healthy, thriving gut?
👉 Your daily food choices.
🦠 Why Gut Health Matters More Than You Think
Your gut is home to over 100 trillion microorganisms—bacteria, fungi, and other microbes that make up your gut microbiome. When your microbiome is diverse and balanced, you feel it: clearer skin, stronger immunity, sharper thinking, and better digestion. When it’s not, you may notice:
Bloating and gas
Fatigue and brain fog
Mood swings or anxiety
Frequent colds
Skin issues
Hormonal imbalances
A healthy gut = a resilient, vibrant YOU.
🛡️ Gut Health, Immunity & Training: The Performance Connection
Every time you train—whether lifting, running, cycling, swimming, playing Padel or doing yoga—you place intentional stress on your body.
This sparks inflammation, muscle breakdown, and a temporary drop in immune function. Recovery and adaptation are where real progress happens—but only if your gut and immune system are strong enough to handle the load.
Over 70% of your immune cells reside in your gut. A diverse microbiome helps:
✅ Regulate post-exercise inflammation
✅ Produce short-chain fatty acids (like butyrate) to support recovery
✅ Enhance nutrient absorption
✅ Keep your immune system resilient against illness
✅ Support the gut-brain axis, helping with focus and mood during training
When your gut is nourished, you adapt better to training stress, recover faster, and perform at a higher level—physically and mentally.
🍎 Nutrients That Support Gut & Immune Health
Pair your training and plant-diverse meals with these key vitamins and minerals:
Vitamin C – boosts immune cells, supports gut lining→ Bell peppers, kiwi, citrus, strawberries
Vitamin D – regulates inflammation, immune modulation→ Sunlight, egg yolks, fatty fish, supplements
Zinc – helps repair the gut barrier, supports immune signals→ Pumpkin seeds, chickpeas, cashews
Vitamin A – supports mucosal immunity in the gut→ Carrots, sweet potatoes, spinach
Magnesium & B Vitamins – aid digestion, nervous system balance→ Leafy greens, nuts, legumes, whole grains
Omega-3s – fight inflammation→ Flaxseed, chia, walnuts, salmon
🌿 How to Feed a Thriving Gut
The most researched way to support your microbiome?
👉 Eat a wide variety of plant foods.
Aim for
🌈 20–25 different fruits and veggies per week
🥗 3–6 servings of plant-based foods daily
🌿 Include prebiotics, probiotics, and polyphenols regular "It’s not about getting everything perfect from the start. Focus on making small, intentional changes to your diet and lifestyle each week—at a pace that feels realistic and aligned with your personal goals."
✅ Gut-Loving Foods to Prioritize
🥬 Prebiotic-Rich (Feed Good Bacteria):Onions, garlic, leeks, asparagus, oats, bananas, lentils, flax, chia
🧂 Probiotic-Rich (Add Good Bacteria):Greek yogurt, kefir, kimchi, sauerkraut, miso, kombucha
🌿 Polyphenol-Rich (Anti-inflammatory):Berries, olive oil, dark greens, turmeric, green tea, dark chocolate
🗓️ 7-Day Gut Health Meal Plan
Designed to:
Boost microbial diversity
Support immune and recovery systems
Provide fiber, prebiotics, probiotics & polyphenols
Not a fan of fish or Vegan protein? Replace the proteins with any lean protein.
Taste amazing 🌟
Day 1
Breakfast: Overnight oats with chia, flax, banana, blueberries, cinnamon
Lunch: Lentil salad with arugula, cucumber, red onion, olive oil
Snack: Apple slices with almond butter
Dinner: Grilled salmon with garlic-roasted broccoli & sweet potato
Add-in: Ginger tea
Day 2
Breakfast: Greek yogurt with raspberries, walnuts, raw honey
Lunch: Chickpea-avocado wrap with spinach & lemon tahini
Snack: Carrot sticks with hummus
Dinner: Tofu stir-fry with bok choy, red peppers, garlic, ginger
Add-in: Sauerkraut
Day 3
Breakfast: Smoothie with kefir, spinach, banana, chia, blueberries
Lunch: Quinoa bowl with beets, kale, chickpeas
Snack: Cucumber slices with lemon and sea salt
Dinner: Baked cod with asparagus & mashed cauliflower
Add-in: Lemon balm tea
Day 4
Breakfast: Scrambled eggs with garlic, mushrooms, parsley
Lunch: Brown rice bowl with black beans, avocado, salsa
Snack: Kombucha + 85% dark chocolate
Dinner: Roasted chicken with Brussels sprouts and carrots
Add-in: Peppermint tea
Day 5
Breakfast: Chia pudding with coconut milk, kiwi, pineapple
Lunch: Greek salad with tomato, olives, cucumber, feta
Snack: Almonds + green tea
Dinner: Tempeh stir-fry with cabbage, broccoli, sesame oil
Add-in: Kimchi
Day 6
Breakfast: Smoothie bowl with mango, flaxseed, granola, mint
Lunch: Roasted veggie wrap with zucchini, eggplant, hummus
Snack: Berries with dark chocolate drizzle
Dinner: Grilled shrimp over spinach & quinoa with lemon vinaigrette
Add-in: Fermented pickled carrots
Day 7
Breakfast: Buckwheat pancakes with banana & raw honey
Lunch: Miso soup with tofu, green onion, wakame
Snack: Apple & kombucha
Dinner: Turkey/Chicken meatballs with lentil pasta and tomato basil sauce
Add-in: Ginger lemon shot
🧃 BONUS: Morning Gut-Loving Shots
🌞 Ginger Turmeric Shot
1 thumb fresh ginger
½ tsp turmeric + pinch of black pepper
Juice of 1 lemon
1 tsp raw honey (optional)→ Boosts digestion & lowers inflammation
🌿 Lemon Balm Tonic
1 cup hot water
1 tbsp lemon balm tea (or 1 bag)
Steep 10 minutes, then add:
Juice of ½ lemon + 1 tsp raw honey→ Soothes the nervous system & supports gut-brain harmony
🧘 You Don’t Need Perfection. Just Plant Diversity.
You don’t need a rigid protocol or shelves full of supplements. Just a few gut-smart habits done consistently:
✅ Eat a rainbow of real, whole foods
✅ Rotate your fruits, veggies, grains, and legumes
✅ Include daily prebiotics, probiotics, and polyphenols
✅ Stay hydrated and listen to your body
💡 Start Small:
Try one new vegetable a week
Swap soda for herbal tea
Add fermented foods to one meal a day
Aim for colour on every plate
🌟 When You Feed Your Gut, You Fuel Your Life
With every gut-friendly bite, you're not just supporting digestion—you're building stronger immunity, improving training recovery, boosting brain clarity, and cultivating lifelong vitality.
Training Diary Update: Why De-load Weeks Matter (Even When They're Boring)
Time for a little training update from my side!
Let’s be honest—this week wasn't the most exciting when it comes to workouts. In fact, it was kind of the opposite. It was de-load week. And yes, that means exactly what it sounds like: slowing things down, pulling back on intensity, and giving the body (and mind) some much-needed rest.
And honestly? The cold, dark mornings didn’t help. Life’s been busy, and the urge to stay wrapped up in a blanket was very real. I’m human too—sometimes sleep wins, and that’s okay!
So… What Is a De-load Week?
A de-load week is a planned reduction in training load. It's not about slacking off—it's a smart, intentional part of any solid training plan. You still move, but with lower intensity, volume, or both. Think of it as active recovery: helping your body and brain recharge while staying in motion.
Why Even Take a De-load?
Great question. Here’s why de-loads are so important:
Muscle & Joint Recovery: Training hard for weeks builds fatigue in your muscles and joints. A de-load helps them repair and come back stronger.
Mental Reset: It gives you space to breathe. Not every week has to be beast mode—your brain needs recovery too.
Immune System Support: This is one benefit people often overlook. Hard training increases stress hormones like cortisol, which can suppress your immune system over time. A de-load gives your immune system a chance to bounce back, reducing the risk of illness or burnout.
Boosts Long-Term Progress: De-loads can actually increase gains by letting your body fully adapt to previous training.
Injury Prevention: Less strain = fewer chances of small issues becoming big setbacks.
So What Did My De-load Week Look Like?
Here’s how my week played out—not intense, but still consistent:
Monday: A stretch and foam rolling session. Kept it light and easy.
Tuesday: Spin bike and a good long stretch afterward—just enough to get the blood flowing.
Wednesday: A short strength session and a walk —only 6 exercises instead of the usual 10. Focused on form over weight.
Thursday: Some running intervals, but nothing crazy.
Friday: Another stretch session and an easy 30-minute run.
Saturday: A very easy-paced run—legs felt it, not going to lie.
Sunday: Planning a swim or a good stretch session, depending on lane availability when I get to the gym.
Was It Smart to Run Three Days in a Row?
Nope. I definitely felt it by Saturday—my body let me know loud and clear. But was it necessary this week, to work around weather and a full life schedule? 100% yes. Sometimes you just have to do the best you can with what you’ve got. That’s real life.
When Should You De-load?
There’s no perfect calendar rule, but here are some good guidelines and signs it might be time:
Every 4–8 weeks during a structured training cycle
After a heavy training block or competition
When you feel mentally burned out or unmotivated
If you’re feeling constantly sore or stiff, even with good sleep and nutrition
When strength or performance stalls or even regresses
After or during periods of high stress, poor sleep, or when you’re feeling run down
If you're getting sick more often, it could be a sign your immune system is struggling—another reason de-loads are so valuable
Listening to your body is key. If you’re dragging yourself through workouts and nothing feels right, it’s probably time to step back for a week, not push harder.
It's All About Priorities
This week reminded me of something important: when people say they “don’t have time” to train, it’s often not a time issue—it’s a priority issue. Life is busy for everyone.
Training doesn't have to be perfect, just consistent. And if you plan ahead, work around obstacles like weather or schedules, and accept the imperfect weeks, you’ll still move forward.
So here’s to the less exciting weeks—the ones that don't make the highlight reel but still matter. Recovery is part of progress. Be kind to your body, stay flexible, and keep your priorities aligned with your goals.
Whether you’re in a de-load week or focused on gut health, remember this:
progress isn’t just made in the hard sessions—it’s built in the quiet weeks, in the meals you choose, and in the care you give your body.
Your gut and your recovery are the foundation of your energy, immunity, and long-term results. So slow down when needed, nourish yourself well, and trust that these moments of rest and intention are just as powerful as the grind. Here's to training smart, fuelling wisely, and showing up consistently—inside and out. Thank you for joining me for another week of Catch up with Coach M!
Until next time—stay warm, stay consistent, and keep training smart ✌️