Welcome to another episode of Finding Small Wins Podcast, a space for conversations that pull back the curtain on sports, where to learn how to upgrade health & performance, and shed some light on how some of the best at what they do are finding the small wins that help them along the way. Adam Loiacono, your host, is a physical therapist in the NBA & a former performance coach in Major League Soccer and the National Women’s Soccer League.  In this episode, Adam is joined by Maggie Awad. Maggie is a nurse practitioner experienced in professional sports, explaining the connection between gut health and sports performance. Key Takeaways: [1:40] Maggie shares how she became interested in gut health and how she included it in her practice. [4:41] Three questions you should ask when there is an injured athlete. [6:00] Why does Maggie find so much value in caring for gut health? [8:31] Maggie shares what she looks at when diagnosing someone’s gut health. [9:48] What does Maggie do first when she finds a nutritional deficiency in a patient? [11:45] You could be eating too many fermented foods; Maggie confesses she is not a Kombucha fan. [12:42] Maggie explains why people take too many probiotics. [14:23] Maggie shares perspective on antibiotics. [15:40] What is the difference between food sensitivity and food allergy? [19:03] Achieving the optimal sleep schedule can be challenging for a professional athlete. [22:09] What are the essential nutrients necessary for good bone health?  [23:31] Maggie shares a pro athlete's expected Vitamin D levels. [24:15] What is the relation between vitamin K and vitamin D? [24:42] What is the role of the two types of magnesium? [26:26] Iron levels are very important for bone health. [28:07] What are the recommended key nutrients and supplementation for the treatment of  bone stress reaction? [32:44] Why do some athletes swell more than others from the gut health perspective? [36:01] The brain-gut access [37:41] What can an athlete do to fight swelling? First, eliminate sugars and alcohol. [40:18] Why is acute inflammation necessary for healing? [41:20] Maggie is a fan of omega 3. [43:36] What is the influence that alcohol has on the gut? [44:50] Maggie shares her perspective on caffeine and its link to gut health. [49:08] Maggie speaks of the benefits of having a stool test. [51:04] How does Maggie help her client find their small wins through treatment? [53:42] How does Maggie define a small win? [55:55] Rapid fire questions with Maggie to know more about your gut health: How many times a day do you poop? Are you drinking enough water? Eating enough fiber?  Must have: Prebiotic foods, garlic, onions, apples, asparagus, yogurt, and kefir.  The worst foods: sugar, fruit juices, alcohol The worst modern-day myth: Gut health is all about food (not at all! It is a lifestyle!) What can parents do? Don’t buy fruit juice! Try to get fun with food. Mentioned in this episode:  Learn more about Finding Small Wins Follow Adam Loiacono on Instagram, LinkedIn, Twitter, and YouTube. Follow Maggie Awad on Instagram Elevate2Perform