If you want to fix your gut health, here's every tip I could come up with:
1. Stop drinking alcohol.
2. Eat plenty of prebiotic fiber. Examples:
• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes
• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes
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3. Supplement with colostrum, collagen, omega 3's, l-glutamine, and vitamin d3/k2.
4. Stop drinking tap water.
5. Eat gelatinous cuts of meat like the skin-on chicken thighs, bone marrow, and osso bucco.
4. Stop drinking tap water.
5. Eat gelatinous cuts of meat like the skin-on chicken thighs, bone marrow, and osso bucco.
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6. Avoid antibiotics at all costs.
7. Eat fermented foods to enhance your gut bacteria. Examples:
• kefir
• natto
• kimchi
• yogurt
• sauerhraut
• fermented pickles
7. Eat fermented foods to enhance your gut bacteria. Examples:
• kefir
• natto
• kimchi
• yogurt
• sauerhraut
• fermented pickles
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8. Avoid coffee first thing in the morning and on an empty stomach.
9. Drink bone broth on an empty stomach instead.
10. 90% of the foods you eat should be single-ingredient foods.
11. only indulge in processed "fun foods" 10% of the time or less.
9. Drink bone broth on an empty stomach instead.
10. 90% of the foods you eat should be single-ingredient foods.
11. only indulge in processed "fun foods" 10% of the time or less.
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12. Eat zinc-containing foods. They aid in cell division and immune function. Examples:
• steak
• dairy
• shrimp
• chicken thighs
• dark chocolate
• mandatory weekly oysters
13. Get more sunlight.
14. Get a minimum of 7+ hours of quality sleep a night.
• steak
• dairy
• shrimp
• chicken thighs
• dark chocolate
• mandatory weekly oysters
13. Get more sunlight.
14. Get a minimum of 7+ hours of quality sleep a night.
15. To enhance your sleep quality:
1. Daily movement
2. No caffeine after noon
3. Practice 4-7-8 breathing
4. Avoid naps after 2:30 pm
5. Block blue light before bed
6. Wake and sleep at same time daily
7. Create a sleep cave: silent, dark, cold
1. Daily movement
2. No caffeine after noon
3. Practice 4-7-8 breathing
4. Avoid naps after 2:30 pm
5. Block blue light before bed
6. Wake and sleep at same time daily
7. Create a sleep cave: silent, dark, cold
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16. Never snack or "graze" throughout the day. Your stomach needs time to heal.
17. Create a 10-14 hour window every day where you are not eating.
18. Stop eating 2-3 hours before bed, and don't eat your first meal until an hour after waking.
17. Create a 10-14 hour window every day where you are not eating.
18. Stop eating 2-3 hours before bed, and don't eat your first meal until an hour after waking.
19. Avoid high quantities of raw vegetables
20. Consume butyrate-producing foods like ghee, butter, and cheese
21. Limit heavy metal intake from crappy cookware, tap water, and poor-quality fish
22. Eat polyphenol-rich food like berries, organic coffee, and dark chocolate.
20. Consume butyrate-producing foods like ghee, butter, and cheese
21. Limit heavy metal intake from crappy cookware, tap water, and poor-quality fish
22. Eat polyphenol-rich food like berries, organic coffee, and dark chocolate.
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Gut health is nuanced. Some people need microbiome testing and a more individualized approach.
But overall, I have found these 22 tips to help both my health coaching clients and myself tremendously.
Give them a go!
But overall, I have found these 22 tips to help both my health coaching clients and myself tremendously.
Give them a go!
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