Eat a high-fiber, plant-based diet, as this is widely accepted as healthy and can fill you up, reducing desire for unhealthy foods. This approach provides essential nutrients for your gut microbiome.
Categorically avoid processed foods, as they contain components like artificial sweeteners and emulsifiers that are detrimental to the gut microbiome and overall health. Prioritizing whole plant-based foods naturally reduces processed food intake.
Consume a high amount of fermented foods containing live microbes (e.g., non-sweetened yogurt, kefir, sauerkraut, kimchi from the refrigerated section) to increase gut microbiota diversity and reduce inflammatory markers. Aim for six or more servings per day.
Focus on microbiota accessible carbohydrates (MACs), which are complex carbohydrates like dietary fiber that your body cannot digest but fuel your gut microbes. These lead to beneficial short-chain fatty acid production, unlike simple sugars.
Choose non-sweetened fermented foods like plain yogurt and avoid products with added sugars, as manufacturers often add sugar to mask the sour taste, negating potential health benefits.
Steer clear of artificial sweeteners and emulsifiers found in processed foods, as they can negatively impact the gut microbiome, disrupt the mucus layer, and contribute to metabolic syndrome and inflammation.
Introduce high-fiber and fermented foods gradually to your diet, allowing your microbiome to reconfigure and mitigating digestive discomfort like bloating. Increase intake at your own pace.
Consider making your own fermented foods like sauerkraut or kombucha at home to ensure live microbes and avoid high costs, following proper protocols to prevent undesirable bacterial growth.
Gradually reduce your consumption of sweet foods over time to retrain your palate, making overly sweet items unpalatable and supporting healthier dietary habits.
Opt for a broad variety of whole plants to obtain diverse dietary fiber rather than relying on purified prebiotic supplements. Purified fibers can sometimes reduce overall microbiota diversity and may have unexpected negative metabolic effects.
Do not undertake gut cleanses or flushes without informed guidance, as they indiscriminately remove the existing microbial community, leaving its reconstitution to chance and potentially leading to an unhealthy state.
Practice hand washing contextually; while important for preventing germ spread, excessive sanitization of the environment may limit beneficial microbial exposure, which is important for immune system education.
Be wary of probiotic supplements due to market unregulated status and potential for mislabeling; if considering them, seek independently validated products and look for studies supporting their efficacy for specific conditions.
Maintain optimal brain and body function by ensuring adequate hydration and electrolyte intake (sodium, magnesium, potassium), especially by consuming an electrolyte drink first thing in the morning and during exercise.
Supplement with Vitamin D3 and K2, as D3 is essential for brain and body health (many are deficient), and K2 is important for cardiovascular function and calcium regulation.
Utilize the Waking Up app for meditation, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) protocols to restore cognitive and physical energy, even with short sessions.
Consider taking Athletic Greens once or twice daily to cover basic nutritional needs, address potential deficiencies, and provide probiotics vital for microbiome health.