***Live public draft***

Following from part 1 here continues my share of thoughts.

***December 2025 delay apology Notice***
I solemnly apologise for this delay of writing this feature writeup. I have been inundated lately with the obligate ten years anniversary. Nonetheless I aim to to finish and wrap up this write up as succinctly and deservedly as possible. ~ AW. 

Environment, Temperature and Season

Colder seasons tend to bring worse(r) outcomes, at least for my case. Intuitively this makes sense given the body's own effort to maintain thermal stasis. Generating heat after all tends to require more energy. Cold - quite the opposite.

Apart from mainstream media articles (here), The literature examining seasonal variabilities on gut distress or levels  is sadly far and few from what I can gather.

Bit off tangent, but in case anyone asks me whether or not cold exposures is "good" for fat loss - I don't quite subscribe to this. Because it'd be too stressful.  I do not however, for one second disagree with the mechanism (just for mechanism sake, not withstanding repercussions - psychometrics, stress over prolonged periods, for instance). This research review did not posit convincing enough of difference from metabolic standpoint even when combining both types stress response - that is - both cold exposure AND training energy expenditure.  Likewise to this meta analysis that looked at papers over nearing two decades  between 1990-2021.*

Indeed it all seems to point to  "BAT"  or browning of adipose upon cold exposure. But in terms of overall appetite and hunger? This study generally finds that people tends to inc rease calorie intakes during cold exposure.

“Coke/Diet Coke helps? For real?

This actually got a lot of scientific coverage as recently as of February this year. There is a  case study here. Also, how often do you get see the word “Magic” in a research paper?

This case study found that over FOUR (4) litres of Coke throughout 12 hours was required to “completely” dissolve the plant based bezoars. That’s a lot in my opinion. But if it is indeed proclaimed as “complete” removal, then it’s certainly thought provoking.

It appears that Phosphoric Acid is responsible for the mechanism.

For context, the pH / acidity in Colas has a narrow range between 2.6-2.7.  A range between 1.5-2.0 is required to activate pepsin ~ necessary for protein digestion.

Putting myself to the test a couple of weeks close to a month and quarter as I'm typing this, having tried out bunch of different cola brands. Coles, Woolworths, "Ice Cola" (an alternative brand as seen in Woolies and Spushed), and including Coke and Pepsimax ~ all turned out rather ambivalent. AMbigiuos. Difficult to discern if any, differences. Keeping in mind that my overall net intake of fizzy drinks are very mild, to say the least (<500ML total).

Apart of mild orogenic workout / training aid (from its small caffeine content, speculatively) - I am yet to find anything of a drastic  or significant improvement per se to the distension. However without it, certainly does make my gut slightly worse.

“The most commonly reported substance used is dark soda (i.e. Coca-Cola, RC Cola, Pepsi), where the acidity from carbonic and phosphoric acid allows for fiber digestion, the sodium bicarbonate act as a mucolytic, and carbon dioxide bubbles penetrate between fibers to increase the surface area for interaction with acid.” ~ Palchaudhuri S. 2021

“ Given the promising outcomes of the Coca-Cola treatment observed in this study, which demonstrated a 100% success rate in dissolving phytobezoars and showed reduced costs and occurrence of gastric ulcers, it is recommended as a primary treatment option for phytobezoars.“ Galan DM & Rabago RL (2024)

(The known) gut irritants so far.

Both from food derived or industrial additives.  Here are my suspects so far both old (and new, as indicated) ~

• (Many years suspected) excess intake of tannins - both coffees and tea. Coffees in general appears to be 1/3 less concentrated than tea).
  Occasionally in the past where, I apologetically may have confused readers that I have changing views on green tea. But as of this year I am increasingly convinced once again that for whatever reason I am sensitive to tea as being more prone to distension response compared to coffees. But by no means coffee are benign as they too, elicit likewise response, but not as bad.
  
• (Many years suspected) - guar gums.
  Sadly appearing in many coconut cream products, I'm not sure why but among thickened creams likewise to that of carrageenan - these creams tend to go off / goes rancid / autooxidise MUCH QUICKER than their dairy full fat counterparts. 
• (Many years suspected) xylitol, sugar alcohols including erythritols ~ all of which which are definite no-no for me.

Chewing - it matters more than we think.

Interesting trivia about gastro anatomy. In order for the bolus to enter pylorus (beginnings of the small intestine) the space allowance for this is so small. VERY small  - think about less than  1mm worth opening for food to enter through.   (2) Very small particles at a time.

Diego Moina @ Unsplash

“Just add water. Just eat more fibre.”

I lost count how many times I shared my love and hate relationship on this topic. But if that is simply the case I would have felt better.

But there’s plain water. This - in my experience thus far believe it or not = tends to be best workaround at quelling, or a least,  keeping the gas down.  

Just plain, filtered or perhaps better fluoride-reduced very warm but not boiling water.

Fibre however, comes with an act of balance. Because there are pros and cons I find, which appears to be very dependent whether it is coming from food or supplement (psyllium husk). I tend to find psyllium husk is a bit more tolerable.

"Food" sources however, tend to be complicated to assess. This is where I'd be more inclined to say I am probably more cautious  than if I were to use supplement ~ say, psyllium husk.

I am saying complicated because - with food ~ I am referring to those generally accepted as low carbohydrates ~ Brussel sprouts, carrots, pumpkins, green beans  - tends to also carry other enzyme inhibitors.  (Queue the anti plant eating crowd) - Anti nutrients, in other words.

Unsurprisingly, to many in the very low to zero carb community ~ there is something about beef, eggs and salt that ~ for whatever reason, I am more inclined to feel more fine. Early speculation for sure. But this has been a gradual pattern for me.

Magnesium -it’s complicated.

Magnesium in my opinion (also years of observation) is among the most glorified, touted “darling” in the health wellness circle. Now, I must admit - I did on many occasions advocate them as a non-negotiable. I still however do  take them to this day. But definitely not as compulsive as I was back then at betting my life on it.

The reason why I suspect this being an potential trigger to distension, is due to the interestingly mixed  research out there. This to me, posits one thing. Magnesium exerts a largely individual response based on individual setting, circumstance and contexts.

“It has been known for a long time that subcutaneous or intravenous injection of magnesium salts in rabbits abolishes or considerably diminishes peristalsis.“ ~ Beleslin DB “Nature of the Peristaltic Block produced by Magnesium”

“Hypermagnesemia reduces colonic peristalsis and interferes with magnesium equilibrium, prolonging its effects. There are rare case reports in the literature discussing this phenomenon, but should be further evaluated for specific patient susceptibility and effects on morbidity and mortality.” Upson SM & Abbasi AA 2022.

Vitamin B1 - interesting and helpful (only in the transit)

I discovered this in ’24 as part of my own ongoing research with AS. In addition also  ~ Ray Peat Forums where reportedly a number of individuals felt marked improvements with overall digestion. Anecdotal experiences have also been noted here and here.

For context Thiamine was used to treat “Beri Beri”, coming a two types - Dry and Wet; each referring to a cluster of symptoms  usually associated with weakness, muscle wasting, tingling and loss of touch sensation on hands and feet. This is also known as Dysautonomia where the ANS / autonomic nervous system is compromised thereby affecting blood pressure, heart rate, digestion and thermal regulation.  EONutrition did a very helpful presentation outlining all of these.

Having read all the above explains led me to find, coincidentally, for many many years - Betaine HCL supplementation is part of recognised protocol that helps manage all digestive worries. Namely - low stomach acid = poor digestion = compromised nutritional status = compromised QOL.

So far I have experimented only on very low dosages. The reason being that these B1 supplements are humongous huge in their concentration.  "44,000%". That's right. Forty four thousand PERCENT over the RDA).

So, how do I feel? gut distension wise perhaps not much (at least not yet). But I do and can correlate with noticeably higher rates of bowel movements / transit. So in that respect, is helpful. Apart from that however I do not think I can note any effects, least thus far this year (2025) at affecting other usual important markers - namely glucose levels, quality of sleep, fitness training, etc.

Perhaps the dosages are not high enough for me to note anything else, I am not sure. I have taken B1 between meals, both LCIF and on refeed days, as well as during fasting windows. I am yet however, to take this as training ergogenic as I would expect with NR / Niacinamide. But I speculate it would have at best a minor adjunct effect.

Other food for thoughts

Here are other things I found along the way which may sound overly trivial but in effect, and at least through my own experience - is anything "but".

1. Some dry form supplements, tablets  might be a bad idea.
   Sounds redundant for sure but it is interesting to me that certain dry tablet forms, both water solubles, (for example - Zinc, B6, manganese combinations you see in cheap off-the-shelves)  and fat solubles (tablet / powdered version of Vitamin K2 with Vitamin D) - tends to be a trigger. I am saying "might be" here as a grain of salt, because obviously these are still non-negotiably important.
2. (A bit) of alcohol helps.
   Alcohol is an interesting topic. No matter where you look~ always something bad about it. For context I am not a drinker (just two or three standard drinks is enough me for an entire week). But when the bad distension starts? Sipping a little bit of: Cointreau (very expensive though), Irish Cream (worth it for the taste, but needs carbohydrate monitoring) or even just bit of red ( Cab Sav - $7 worth of Wolf Blass as I am writing this segment)  ~ tends to warm , sooth the  stomach and just settles everything down that much easier. I don't know  about pure ethanol / spirits though, maybe because its lack of distinct flavour.    

A controversial but based from what I'm feeling - is that Aspirin could be used as last resort to help get things moving.

Aspirin being a contentious topic on its obvious effects on the gut, nonetheless did help with the general motility. Or at least, just "keep things" slightly moving. Research on this seems sparse at best. A scientific letter correspondence here suggests that enteric coated aspirin seem to be absorbed poorly among those with Diabetic Gastroparesis.

What about auto immune conditions? There is apparently such a thing as "Autoimmune Gastroparesis". Type -1 Diabetics appear to be affected as acccordingly to this correspondence discussion.

Another perhaps related reading, though it can be quite too technical at least, for my understanding is that this interesting case study looks at brain inflammation or "encephalitis" as plausible link with auto-immune gastroparesis.  If I have to make an educated guess, would be that it does make sense, given that anything affecting the brain, and/or the spine,  (the vagus nerve included obviously) could all be interrelated to motility function.

Other than that it's hard to find any reading material on these. At least from what I can observe / search from my end.

Jacek Dylag Unsplash

Conclusion

I apologise for cutting this feature write up very short.

If there is anything logical I could (or would) ever take away is what I would do if I "were" in a traffic jam. Keeping things moving is probably the most important imperative.

I think when it comes to fibre being holy grail to anything to do with health is, mechanically ~ a false haven. It is trickery at best, at delaying everything.

As for Plain hot water may be the panacea for the time being, at least on a daily basis.

There are certainly more reading and research I feel that could be done. However sadly, in the interest of time I could not coordinate these to sufficiently and may need to return / revise this writings at another date.

Live-It-Forward,

AW.