Implement time-restricted eating to allow your gut microbiome to flourish and diversify, as periods without food charging through the system enable healing and repair, potentially improving weight, blood sugar, immunity, and inflammation.
Consume a wide variety of fruits and vegetables to introduce diverse fibers, textures, colors, and plant chemicals, which promote a greater diversity of gut bacteria, correlating with better overall health.
Engage in regular physical activity, especially if you have IBS, as movement improves gut bacteria and promotes the production of short-chain fatty acids essential for repairing and maintaining a healthy gut lining.
Maintain a diary of your alcohol consumption to gain awareness of your actual intake, as many people underestimate it, which can be a significant factor in IBS or weight issues.
If you have weight or digestive issues, strictly limit your eating to a 10-hour window each day to support gut health and weight management.
For significant digestive issues like inflammatory bowel disorder, diverticulitis, or severe IBS, practice a 16-hour fast with an 8-hour eating window during the day for the first month to promote gut healing and repair.
Aim for a 12-hour eating window daily, as this is a practical and achievable starting point for most people to improve their gut health and overall well-being.
Add fermented foods like kefir to your diet, perhaps by blending it with berries and flax seeds for a gut-friendly breakfast, to introduce beneficial bacteria.
Eat your dinner earlier, for example, with your children around 6 PM, rather than waiting for late-arriving family members, to support weight loss and reduce issues like acid reflux.
Be mindful of how long you are seated each day, as prolonged sitting (e.g., 12 hours daily) can negatively impact overall health, including gut health.
Refrain from eating quickly at your desk while simultaneously working or answering emails, as this habit can contribute to digestive problems like IBS.
If you naturally dislike breakfast, leverage this preference to easily adopt time-restricted eating by starting your eating window later in the day, such as at noon.
If you aim to reduce your alcohol intake, seek support from a partner or community, as mutual encouragement makes it significantly easier to achieve this goal.
Consider incorporating a daily health drink like AG1, which supports digestion and contains beneficial gut bacteria, to improve overall well-being.