The Athlete’s Guide to Gut Health: Why It Matters and How to Optimize It

Why Gut Health Matters for Athletes

Gut health is a critical yet often overlooked aspect of athletic performance. While most athletes focus on strength, endurance, and recovery, they may not realize that the gut plays a foundational role in all these areas. 

A well-functioning digestive system ensures proper nutrient absorption, supports immune function, reduces inflammation, and even affects mental resilience. 

Traditional Chinese Medicine (TCM) has long recognized the gut as a central player in overall vitality, often referring to the digestive system as the "Middle Burner," which fuels the body’s energy.

1. Nutrient Absorption and Energy Production

For peak performance, athletes need optimal levels of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals). 

However, if gut health is compromised, nutrient absorption suffers, leading to energy depletion, slower recovery times, and even an increased risk of injury.

TCM Perspective: In TCM, the Spleen and Stomach are considered the root of postnatal Qi/vital energy- the energy we get from living, not what we were born with. If the digestive system is weak, it leads to fatigue, muscle weakness, and sluggish recovery. Strengthening the digestive Qi ensures sustained energy and endurance.

2. Reduced Inflammation and Faster Recovery

An unhealthy gut can lead to systemic inflammation, which hampers muscle recovery and increases susceptibility to injuries. The gut microbiome plays a crucial role in regulating immune responses and reducing inflammation.

TCM Perspective: TCM views inflammation as excessive internal heat or dampness. Poor gut health, particularly an imbalance in the digestive system, can lead to excessive dampness, manifesting as bloating, sluggishness, and joint pain. 

Herbs like ginger and licorice root are commonly used to regulate digestion and reduce excess dampness.

3. Enhanced Mental Resilience

The gut-brain connection is well established, with the gut producing neurotransmitters like serotonin and dopamine that influence mood and focus. A healthy gut contributes to better mental clarity, stress resilience, and improved sleep—all critical for athletic success.

TCM Perspective: The Spleen is closely related to the mind in TCM. A weak digestive system can contribute to excessive worry, anxiety, and brain fog. Eating warm, easy-to-digest foods supports both gut function and mental clarity.

Tips for Optimizing Gut Health

1. Prioritize Probiotics and Prebiotics

Probiotics (beneficial bacteria) and prebiotics (fiber that feeds good bacteria) are essential for a balanced gut microbiome. Foods like yogurt, kefir, sauerkraut, kimchi, and miso provide beneficial bacteria, while fiber-rich foods like garlic, onions, bananas, and oats nourish them.

TCM Insight: Fermented foods are considered beneficial for digestion in TCM, as they help regulate gut flora and prevent digestive stagnation.

2. Eat Warming and Easily Digestible Foods

Cold and raw foods can weaken digestive Qi, leading to bloating and sluggish digestion. Instead, opt for cooked meals, warm broths, and herbal teas to support gut function.

TCM Insight: Congee (rice porridge) is a traditional TCM dish that nourishes the digestive system, especially when combined with ingredients like ginger, goji berries, and red dates.

3. Hydrate Wisely

Dehydration can impair digestion and lead to constipation. Athletes should ensure they are drinking enough water, but avoid excessive cold beverages, as they can disrupt their ability to effectively digest.

TCM Insight: Warm teas, particularly ginger or chamomile tea, can support digestion and reduce bloating.

4. Reduce Gut Irritants

Highly processed foods, artificial sweeteners, excessive caffeine, and alcohol can damage the gut lining and disrupt the microbial balance. A whole-food-based diet is key to optimal gut function.

TCM Insight: Spicy, greasy, and overly processed foods can create excessive heat or dampness in the body, leading to digestive distress.

5. Incorporate Herbal Remedies

Certain herbs support digestion and gut health, including ginger (warms digestion), licorice root (soothes the stomach lining), and peppermint (reduces bloating and cramping).

TCM Insight: Digestive herbal formulas like Bao He Wan are often used in TCM to relieve bloating and support food breakdown.

6. Manage Stress Effectively

Chronic stress can lead to gut imbalances, causing issues like IBS, bloating, and indigestion. Practices such as meditation, deep breathing, and acupuncture can help regulate stress and improve gut function.

TCM Insight: The Liver is closely connected to the digestive system in TCM. Excess stress can lead to Liver Qi stagnation, which disrupts digestion. Practices like Qi Gong and acupuncture can help restore balance.

7. Optimize Sleep

Poor sleep can disrupt gut microbiota, leading to decreased recovery and increased inflammation. Aim for 7-9 hours of high-quality sleep each night.

TCM Insight: In TCM, the body's natural repair cycle occurs overnight. A consistent sleep schedule and herbal teas like chamomile or reishi can promote restful sleep and gut health.

Recap

Athletes often focus on their training regimens and diets, but gut health is a crucial piece of the puzzle. A strong digestive system supports energy levels, enhances recovery, reduces inflammation, and boosts mental clarity. 

By incorporating both modern gut health principles and time-tested TCM insights, athletes can optimize their performance from the inside out. 

Whether through warming foods, stress reduction, or herbal support, prioritizing gut health can make a significant difference in an athlete’s journey toward peak performance.

Acupuncture for Muscle Strain: A Natural Path to Recovery for Athletes and Beyond

Muscle strain is a common issue, especially for athletes who push their bodies to the limit. Whether you’re a runner, weightlifter, weekend warrior, or someone who’s overdone it during daily activities, muscle strains can significantly impact your performance and quality of life. 

While traditional treatments like rest, ice, and over-the-counter medications can help, acupuncture for muscle strain offers a natural and effective way to speed up recovery, reduce pain, and improve overall mobility.

What is Muscle Strain?

A muscle strain occurs when muscle fibers are overstretched or torn, often resulting from overuse, improper movement, or sudden stress. Symptoms include pain, redness, and lack of motion.

How Acupuncture Helps with Muscle Strain

Acupuncture, a cornerstone of Traditional Chinese Medicine (TCM), involves inserting fine, sterile needles into specific points on the body to stimulate healing. Here’s how acupuncture supports muscle strain recovery:

1. Reduces Pain and Inflammation
   Acupuncture triggers the release of endorphins, the body’s natural painkillers, and reduces inflammation at the site of the injury. This helps alleviate discomfort without the need for strong medications.

2. Improves Blood Flow
   Proper circulation is essential for healing. Acupuncture promotes blood flow to strained muscles, delivering oxygen and nutrients that aid in repair while flushing out toxins and metabolic waste.

3. Relaxes Tense Muscles
   Muscle tension often accompanies strain, exacerbating pain and limiting movement. Acupuncture helps relax tight muscles, improving range of motion and reducing stiffness.

4. Speeds Up Recovery
   By supporting the body’s natural healing mechanisms, acupuncture can shorten recovery time, allowing athletes to get back to their training routines sooner and non-athletes to resume their daily activities.

5. Addresses Underlying Imbalances
   From a TCM perspective, muscle strain may indicate an underlying imbalance in the body. Acupuncture not only treats the immediate injury but also works to restore overall harmony, reducing the likelihood of future strains.

Why Athletes Love Acupuncture for Muscle Strain

Athletes increasingly turn to acupuncture to maintain peak performance and recover from injuries. Here’s why:

• Non-Invasive and Drug-Free: Acupuncture offers a natural alternative to medications, which can have side effects or mask pain without addressing the root cause.

• Customizable Treatments: Acupuncture sessions can be tailored to target specific muscle groups or injuries, making it ideal for sports-related strains.

• Prevention and Maintenance: Regular acupuncture treatments not only help with recovery but also reduce the risk of future injuries by improving muscle function and flexibility.

Acupuncture for Non-Athletes

While acupuncture is popular among athletes, its benefits extend to anyone dealing with muscle strain. 

Whether you’ve pulled a muscle during a workout, strained your back while lifting groceries, or experienced tension from sitting at a desk all day, acupuncture can help you heal and feel your best.

What to Expect During an Acupuncture Session for Muscle Strain

If you’re new to acupuncture, you may wonder what a session involves. Here’s a brief overview:

1. Initial Consultation
   Your acupuncturist will begin with a thorough consultation to understand your injury, overall health, and lifestyle. This helps them create a personalized treatment plan.

2. Targeted Needle Placement
   The practitioner will insert fine needles into specific points on your body, often near the strained muscle and along energy pathways (meridians) connected to the area. The process is generally painless, with most people feeling only a mild tingling or warmth.

3. Relaxation Period
   Once the needles are in place, you’ll relax for 20–30 minutes while the treatment takes effect. For many, this time provides a sense of calm and renewal.

4. Post-Treatment Care
   After your session, you may feel immediate relief or notice improvements over the following days. Your acupuncturist may also recommend stretches, exercises, or dietary changes to support recovery.

Combining Acupuncture with Other Therapies

For best results, acupuncture can be combined with other treatments such as:

• Massage Therapy: Helps release muscle tension and improve circulation.

• Physical Therapy: Strengthens muscles and restores proper movement patterns.

• Rest and Recovery: Proper rest is key to effective healing.

Together, these approaches create a holistic recovery plan tailored to your needs.

Maximizing the Benefits of Acupuncture for Muscle Strain

To get the most out of acupuncture, consider the following tips:

• Start Early: Seek treatment as soon as possible after a strain to prevent further complications.

• Stay Consistent: Regular sessions can enhance recovery and support long-term muscle health.

• Focus on Prevention: Incorporate acupuncture as part of your wellness routine to maintain balance and reduce the risk of future injuries.

Closing Thoughts

Whether you’re an athlete striving for peak performance or someone recovering from a minor strain, acupuncture offers a powerful, natural solution to support your healing journey. 

By reducing pain, improving circulation, and addressing the root causes of strain, acupuncture can help you get back to doing what you love—stronger and healthier than ever.

Ready to experience the benefits for yourself? Book a session today and take the first step toward recovery and resilience.

Announcing the new JADA Studios members

Meet the Newest Members of the JADA Studios Team: Rachel Johnson and Andi Rhiel

We’re thrilled to announce the addition of two exceptional practitioners to the JADA Studios family—Rachel Johnson and Andi Rhiel. 

Both bring unique skills, a passion for holistic health, and a dedication to helping others through the power of Traditional Chinese Medicine (TCM) and acupuncture.

Rachel Johnson, LAc: Merging Medicine and Art

Rachel Johnson, a licensed acupuncturist, has been on a mission to provide whole-body care since graduating with honors from Northwestern Health Sciences University in Bloomington, MN. 

Her journey into Traditional Chinese Medicine began with a fascination for the way TCM seamlessly combines medicine with artistry. 

This passion led her to intern at prominent clinics like Courage Kenny Rehabilitation Institute and The Salvation Army Harbor Lights Clinic, where she treated patients for everything from traumatic brain injuries and strokes to mental health issues and infertility.

At JADA Studios, Rachel continues her commitment to healing, bringing her extensive expertise in acupuncture and holistic health. When she’s not working with patients, Rachel enjoys staying active, whether it’s weightlifting, baking, or adventuring outdoors with her loyal dog, Porter.

Andi Rhiel, DAOM, LAc: Integrative Care Expert with a Passion for Healing

Joining Rachel in January is Dr. Andi Rhiel, a Doctor of Acupuncture with a specialization in integrative care and mental health. With extensive studies in orthopedic and sports medicine acupuncture, Andi is committed to helping people manage both physical and emotional pain. 

She also offers cosmetic acupuncture and microneedling as non-invasive alternatives to surgery, delivering real results for those looking for rejuvenation therapies.

Dr. Rhiel’s background is extensive, having earned her Doctorate in Acupuncture from Five Branches University. She’s also a certified Registered Nurse, blending her medical knowledge with the ancient techniques of acupuncture to offer an integrative approach to healthcare. 

In her spare time, Andi enjoys powerlifting, snowshoeing, and cycling, and even participates in charity work as part of the 501st Legion Star Wars costume volunteer group!

A Shared Passion for Holistic Health

Rachel and Andi both share a deep passion for holistic health, believing that true wellness stems from addressing the body, mind, and spirit. 

With their combined expertise, our new team members will be instrumental in expanding the offerings at JADA Studios and helping clients achieve optimal well-being through the ancient practices of Traditional Chinese Medicine.

We couldn’t be more excited to have Rachel and Andi on board; we know that they will bring even more healing and inspiration to our community. Welcome to the team!

In celebration of these fabulous additions, receive a FREE red light + PEMF session when you book with Rachel ($40 value FREE)!

Recovery for Football Players: Elevate Your Game with Traditional Chinese Medicine

At JADA Studios, we believe in the power of Traditional Chinese Medicine (TCM) to enhance the performance and recovery of athletes, particularly football players this time of year. 

Our practice integrates ancient healing techniques with modern sports science to provide comprehensive care tailored to the unique needs of NFL athletes. 

Recovery is a critical aspect of athletic performance, and TCM offers a holistic approach that addresses both the physical and mental demands of football.

The Unique Demands of Football

Football is a high-intensity sport that places immense physical stress on players. The game’s combination of speed, strength, and strategic complexity requires athletes to be in peak physical condition. 

However, the physical toll can lead to injuries, fatigue, and long recovery times, which can hinder performance and longevity in the sport. This is where JADA Studios steps in with our specialized Boundless Performance Coaching and Sports Acupuncture.

The Role of Acupuncture in Recovery

One of the core components of TCM is acupuncture, a technique that involves inserting thin needles into specific points on the body to stimulate energy flow, talk to the nerves and muscles, and promote healing. For football players, acupuncture offers several benefits:

1. Pain Relief: Acupuncture is often the go-to for athletes who want to alleviate pain. By targeting specific points related to injury or discomfort, acupuncture can reduce inflammation and promote the release of endorphins, the body's natural painkillers. This is particularly beneficial for football players dealing with chronic pain or acute injuries.

2. Enhanced Recovery: Acupuncture improves circulation and boosts the body’s natural healing processes. By increasing blood flow to injured areas, it helps reduce recovery time, allowing athletes to return to the field faster and stronger.

3. Stress Reduction: The mental demands of football can be as taxing as the physical ones. Acupuncture promotes relaxation and stress relief, helping players maintain a calm and focused mindset. This mental clarity is crucial for peak performance.

4. Improved Sleep: Quality sleep is vital for recovery. Acupuncture can help regulate sleep patterns, ensuring that athletes get the rest they need to recover and perform at their best.

Traditional Chinese Medicine: A Holistic Approach

Beyond acupuncture, TCM encompasses a range of practices that support overall health and recovery:

1. Herbal Medicine: TCM herbal formulations are tailored to the individual needs of each athlete. These natural remedies can boost immune function, reduce inflammation, and enhance energy levels, providing a natural complement to other recovery strategies.

2. Cupping Therapy: This technique involves placing cups on the skin to create suction, which can help with pain, inflammation, blood flow, and relaxation. Football players often use cupping  to alleviate muscle soreness and improve recovery times.

3. Tui Na Massage: Tui Na is a form of Chinese therapeutic massage that focuses on pushing, stretching, and kneading the muscles. It can help alleviate pain, improve flexibility, and enhance the body's natural recovery processes.

4. Dietary Therapy: TCM also emphasizes the importance of diet in maintaining health and promoting recovery. Our practitioners work with athletes to develop nutrition plans that support their training and recovery needs, incorporating foods and herbs that boost energy, reduce inflammation, and support overall health.

Customized Care for Optimal Performance

At JADA Studios, we understand that every athlete is unique. 

Our approach to TCM is highly personalized, taking into account the specific needs, goals, and challenges of each player. By conducting thorough assessments and developing customized treatment plans, we ensure that our athletes receive the most effective care possible.

Success Stories: TCM in the NFL

Many NFL players have turned to TCM for recovery and performance enhancement. They have experienced firsthand the benefits of acupuncture, herbal medicine, and other TCM practices. 

These athletes report quicker recovery from injuries, reduced pain, improved mental focus, and overall better health and well-being. Their success stories are a testament to the power of TCM in supporting elite athletic performance.

Check out this Testimonial from Vikings Wide Receiver KJ Osborn to get an idea about the life-changing benefits that TCM has for athletes!

Partnering with JADA Studios

We are proud to be a trusted partner for athletes seeking a holistic approach to recovery and performance. 

Our team of experienced TCM practitioners is dedicated to helping football players achieve their best, both on and off the field. 

By integrating TCM into their recovery routines, athletes can experience a comprehensive approach to health that supports their rigorous demands and enhances their natural abilities.

Conclusion

Recovery is a vital component of athletic success, and TCM offers a powerful, holistic approach to supporting football players in their journey. We are committed to providing the highest quality TCM care, helping athletes recover faster, perform better, and maintain long-term health. 

Whether you’re dealing with an injury, looking to enhance your performance, or simply seeking a natural way to stay in peak condition, JADA Studios is here to help you achieve your goals.

If you’re an athlete who wants to take your game to a whole new level, check out our Boundless Performance Coaching!