Consume a high amount of naturally fermented foods daily (e.g., yogurt, kefir, sauerkraut, kimchi) to increase gut microbiota diversity and decrease inflammatory markers, potentially reducing the propensity for inflammatory diseases.
Strictly avoid heavily processed foods because their components (artificial sweeteners, weird fats, refined nutrients, emulsifiers) are detrimental to the gut microbiome, leading to metabolic syndrome and inflammation.
Aim to double or more your daily intake of plant-based complex fibers from whole grains, legumes, vegetables, and nuts (over 40 grams/day) to nourish your gut microbiota, which produces beneficial compounds for colon health and immune regulation.
Opt for unsweetened fermented foods, such as plain yogurts, as added sugars commonly found in commercial products can negate the health benefits and are detrimental to the microbiome.
Actively avoid artificial sweeteners like sucralose, aspartame, and saccharin, as they can have a massive negative impact on the gut microbiome and contribute to metabolic syndrome.
Consider making your own fermented foods like sauerkraut or kombucha, as it is a cost-effective way to ensure a consistent supply of high-quality, live-microbe-rich options, provided proper preparation protocols are followed.
To change an unhealthy microbiome, focus on establishing a new stable state by combining access to the right microbes with a proper nourishing diet, as the microbiome is resilient and tends to revert to its original state.
If undergoing a cleanse that flushes out the gut microbiota, be prepared to deliberately reconstitute a beneficial microbial community afterward, as leaving it to chance can lead to an undesirable microbial state.
Allow children safe exposure to environmental microbes (e.g., from dirt during outdoor activities) to help educate their immune system and maintain proper balance, while still practicing appropriate hygiene in high-risk situations.
Be wary of the unregulated probiotic supplement market; seek products with independent validation and consider finding well-designed studies that support a specific probiotic for your particular health needs.
Choose a broad variety of whole plants for your fiber intake instead of relying on purified prebiotic supplements, as diverse plant fibers foster broader microbiota diversity and slower fermentation, which is generally more beneficial.
Utilize red light and infrared light therapy devices (e.g., Juve) for 5-10 minutes, 3-4 times per week, to potentially improve mitochondrial function, skin health, reduce pain/inflammation, and enhance metabolism and blood sugar regulation.
Engage in comprehensive blood testing (e.g., Function Health) to gain insights into over 100 biomarkers related to heart, hormone, immune, and nutrient health, allowing for informed health interventions.
Recognize that a low-fiber, high-fat diet, particularly when sustained over multiple generations, can lead to a progressive and potentially irreversible loss of gut microbiome diversity.
When seeking sweeteners, consider non-caloric plant-based options, as they may require smaller amounts and could be better processed by the body compared to synthetic artificial sweeteners, though more research is needed.
Understand that emulsifiers in processed foods can disrupt the gut’s protective mucus layer, potentially leading to inflammation and metabolic issues.
Consider taking AG1 daily, as Andrew Huberman does, for comprehensive foundational nutritional support, including probiotics, prebiotics, and adaptogens, to support gut health, digestion, immune function, mood, and mental focus.