Gut Health

Diversity, stability, and balance are the hallmarks of a resilient microbiome (Steven R. Gundry, Gut Check).

Dysbiosis and “leaky gut” can manifest far beyond the GI tract—skin issues, fatigue, brain fog, and pain flare as the barrier gets porous and inflamed (Jack Kruse, Epi-Paleo Rx).

Antibiotics save lives, but each course can disrupt the microbiome for months to years—use only when necessary (Michael Ruscio, Healthy Gut, Healthy You; Steven R. Gundry, The Longevity Paradox).

Calm inflammation first: “Eat to control inflammation… a healthy environment for gut bacteria will follow” (Michael Ruscio, Healthy Gut, Healthy You).

Feed (prebiotics), seed (probiotics), and reap (postbiotics) in balance (Steven R. Gundry, Gut Check).

Prefer habits over hacks: fiber, fermented foods, movement, sleep, sunlight, and stress reduction move the needle.

Personalize gently: add one change at a time; track your symptoms and energy.

Jerusalem artichokes, jicama, dandelion greens, onions, garlic, leeks, asparagus, radicchio; cooked-and-cooled starches (retrograded rice/potatoes) to raise resistant starch (Dave Asprey, Game Changers; Aubrey Marcus, Own the Day, Own Your Life).

Kefir, yogurt, sauerkraut, kimchi, kombucha, and vinegar; human trials show fermented foods can increase microbiome diversity and lower inflammatory markers (Steven R. Gundry, Gut Check).

Kefir specifically supports antimicrobial and immune-regulating effects (Gerard E. Mullin, The Gut Balance Revolution).

Asparagus, avocado, crucifers (broccoli, Brussels sprouts, kale), garlic, onions, leeks—support detox conjugation and mucosal defenses (Jack Kruse, Epi-Paleo Rx; Dale Bredesen, The End of Alzheimer’s).

Heat then cool potatoes or rice to boost resistant starch and blunt glucose spikes (Aubrey Marcus, Own the Day, Own Your Life).

Ultra-processed foods, excess alcohol (raises gut permeability), frequent snacking on added sugars, and your personal trigger foods (Ballantyne, The Paleo Approach).

Unnecessary antibiotics and frequent NSAIDs—both can irritate the gut lining (Mullin, The Gut Balance Revolution).

Sleep and circadian rhythm: gut microbes keep time; protect your sleep window (Shawn Stevenson, Sleep Smarter).

Movement: light to moderate activity daily improves motility and microbial composition (Mullin, The Gut Balance Revolution).

Nature and pets: early-life and ongoing exposure to diverse microbes supports the immune system; farm/pet exposure correlates with fewer allergies and more diverse microbiota (Michael Ruscio, Healthy Gut, Healthy You; Steven R. Gundry, The Longevity Paradox).

Stress: chronic stress disrupts motility and barrier integrity; practice paced breathing or meditation to downshift (Dave Asprey, Game Changers).

Probiotics: choose evidence-based species/strains; consider Saccharomyces boulardii alongside or after antibiotics (Dale Bredesen, The End of Alzheimer’s).

L-glutamine (barrier fuel), omega-3s (anti-inflammatory), licorice root and aloe (soothing) can support the lining as you lower irritants (Amy Myers, The Autoimmune Solution).

Start low, go slow: introduce one product at a time; track 2–3 symptoms (bloating, pain, stools).

Your gut is an ecosystem; aim for diversity, stability, and balance (Steven R. Gundry, Gut Check).

Calm inflammation first, then feed microbes with fiber and fermented foods (Michael Ruscio, Healthy Gut, Healthy You).

Smart starch, sulfur/plant diversity, sleep, movement, and stress relief are everyday medicine (Aubrey Marcus, Own the Day, Own Your Life; Dale Bredesen, The End of Alzheimer’s).

Use targeted supplements carefully, one at a time; keep a symptom log (Amy Myers, The Autoimmune Solution).

Start simple: better plates, one fermented food, one daily walk. Let your gut—and your log—tell you what to do next (Gerard E. Mullin, The Gut Balance Revolution).