Prioritize foundational health habits including consistent deep sleep (80%+ of the time), proper hydration, proper social interactions, proper nutrition, and limiting excessive prolonged stressors, as these are critical for overall health and directly impact the gut-brain axis.
Actively limit and manage excessive, prolonged stress, as it can negatively disrupt the gut microbiome and impact overall well-being.
Consistently ingest 4-6 servings or more per day of low-sugar fermented foods (e.g., plain yogurt, kimchi, sauerkraut, kefir, natto, brine) to significantly increase microbiome diversity and decrease inflammatory signals and activity in the brain and body, with benefits improving with consistent long-term intake.
When purchasing fermented foods, ensure they contain ’live active cultures’ by checking labels and buying from refrigerated sections, as non-refrigerated or highly processed options may lack the beneficial microbiota.
To make consuming large quantities of beneficial fermented foods more cost-effective, consider making your own low-sugar options like sauerkraut (following a specific protocol, such as the one in Tim Ferriss’s ‘Four Hour Chef’) or kombucha from a SCOBY.
Spread the consumption of fermented foods throughout the day rather than eating them all at once to limit gastric distress and optimize benefits.
Cultivate awareness that subconscious gut-brain signaling, not just rational thought, heavily influences food cravings and other behaviors, providing a ‘wedge’ for behavioral insight and control.
Actively support the microbiota in your gut, as healthy populations profoundly influence immune system function, brain function (by producing neurotransmitters like GABA, dopamine, and serotonin), and digestion, enhancing mood and well-being.
Exercise caution with antibiotic prescriptions, especially for children, as early life antibiotic treatment can detrimentally impact the establishment of a healthy, diverse gut microbiome.
Consider augmenting your diet with low to moderate levels of quality probiotics and/or prebiotics on a consistent basis to improve microbiota diversity and maintain a healthy gut microbiome.
Use higher doses of prebiotics or probiotics when under severe chronic stress, recovering from illness, after antibiotic rounds, during excessive travel, or when sleep-deprived or diet is radically changed, to help replenish depleted microbial diversity.
Increase your fiber intake to enhance your gut’s capacity to digest complex carbohydrates, as this leads to an increase in fiber-digesting enzymes, improving the utilization and digestion of fiber over time.
Dissolve one packet of Element (electrolytes) in 16-32 ounces of water and drink it first thing in the morning to ensure proper hydration and adequate electrolytes, which are critical for optimal brain and body function and nerve cell activity.
Drink Element dissolved in water during any physical exercise to maintain proper hydration and adequate electrolytes, essential for cognitive and physical performance.
Supplement with Vitamin D3 and K2, as D3 is essential for various aspects of brain and body health (many are deficient even with sun exposure), and K2 is important for cardiovascular function and calcium regulation.
Consider taking Athletic Greens once or twice a day to cover basic nutritional needs, make up for potential deficiencies, and provide probiotics vital for microbiome health.
Use the Waking Up app for meditation, yoga nidra, or non-sleep deep rest (NSDR) sessions to explore different mental states and restore cognitive and physical energy, even with short 10-minute sessions.
Be aware that animal studies suggest large amounts of artificial sweeteners (e.g., saccharine, sucralose) can disrupt the gut microbiome, though human data is currently inconclusive, which may influence individual choices.
Always consult a physician before adding or removing anything from your nutritional plan or supplementation plan to ensure safety and appropriateness for your individual health needs.