In part two of my conversation with Harvey Fortis – nutritionist, researcher, and performance specialist working with INEOS Cycling – we move from theory into practical action. Harvey and I dig into the specific foods, habits, and daily choices that nourish the microbiome and help it thrive. We talk about fibre, fermented foods, stress, sleep, pre- and probiotics, the Mediterranean diet, and how simple, consistent choices can transform gut health for athletes and everyday individuals alike.   Key Topics Why variety in your diet is key to microbial diversity Fibre vs fermented foods – understanding their different roles How to audit your current diet and identify triggers The truth about IBS, intolerances, and exclusion diets Prebiotics vs probiotics vs symbiotics – what they actually do How stress, sleep, and lifestyle shape gut balance as much as food does The Mediterranean diet as a model for long-term gut health Key Quote ( 01:27:58 ) “Every meal needs to feed you – and your microbes. When you look after your gut, you’re really looking after your whole body.” – Harvey Fortis Key Message Gut health isn’t about cutting things out – it’s about adding the right things in. Feed your microbes with colour, fibre, and variety, and you’ll build the foundation for lasting health and performance.   How to Connect with Harvey: Instagram – @fortis.sportsciWebsite – www.totalendurancenutrition.com   Recommended resources for listeners: A couple mod highly recommended books Gut by Giulia Enders The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress – Patrick Wilson 2 interesting research documentsThe Athlete Gut Microbiome and its Relevance to Health and Performance: A ReviewGSSI Sports Science Exchange: Gut Microbiome Function, Stability, and Profiling and Relevance to Athletes Join the SWAT Inner Circle   The SWAT Inner Circle is now open. It is the community for athletes and adventurers over 50 who want to train smart, live well, and extend their health span.  You can join today CLICK HERE TO START YOUR MISSION   Connect with me HERE: https://linktr.ee/simonward You can find links for the following channels - Website, Facebook, Podcast, Instagram, YouTube   Sign up for Simon’s weekly newsletter Sign up for Beth’s weekly newsletter Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle   Join the Unstuck Collective – for Beth’s weekly inspiration and coaching insights (not a chat group; replies welcome via DM).   💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com — and you might just hear it on a future episode!