Gut health is essential for overall well-being. By following these practical tips, you can work towards improving your gut and enhancing your digestive system’s efficiency. Try incorporating these into your daily routine and see the difference.
- Stop drinking alcohol.
- Eat plenty of prebiotic fiber. Some examples include:
- Apples
- Berries
- Avocado
- Bananas
- Seaweed
- Pistachios
- Asparagus
- Mushrooms
- Sprouted oats
- Garlic and onions
- Jerusalem artichokes
- Supplement with colostrum, collagen, omega 3’s, L-glutamine, and vitamin D3/K2.
- Stop drinking tap water.
- Eat gelatinous cuts of meat like the skin-on chicken thighs, bone marrow, and osso bucco.
- Avoid antibiotics at all costs.
- Eat fermented foods to enhance your gut bacteria. Examples:
- Kefir
- Natto
- Kimchi
- Yogurt
- Sauerkraut
- Fermented pickles
- Avoid coffee first thing in the morning and on an empty stomach.
- Drink bone broth on an empty stomach instead.
- 90% of the foods you eat should be single-ingredient foods.
- Only indulge in processed “fun foods” 10% of the time or less.
- Eat zinc-containing foods, as they aid in cell division and immune function. Examples:
- Steak
- Dairy
- Shrimp
- Chicken thighs
- Dark chocolate
- Mandatory weekly oysters
- Get more sunlight.
- Get a minimum of 7+ hours of quality sleep a night.
- To enhance your sleep quality:
- Daily movement
- No caffeine after noon
- Practice 4-7-8 breathing
- Avoid naps after 2:30 pm
- Block blue light before bed
- Wake and sleep at the same time daily
- Create a sleep cave: silent, dark, cold
- Never snack or “graze” throughout the day. Your stomach needs time to heal.
- Create a 10-14 hour window every day where you are not eating.
- Stop eating 2-3 hours before bed, and don’t eat your first meal until an hour after waking.
- Avoid high quantities of raw vegetables.
- Consume butyrate-producing foods like ghee, butter, and cheese.
- Limit heavy metal intake from cookware, tap water, and poor-quality fish.
- Eat polyphenol-rich foods like berries, organic coffee, and dark chocolate.
Gut health is nuanced. Some people need microbiome testing and a more individualized approach.
But overall, I have found these 22 tips to help both my health coaching clients and myself tremendously.
Give them a go!
Unlock the secrets to lasting health and vitality….
Achieving lasting wellness and a balanced diet!!
Boosting your testosterone naturally and efficiently!!
Embark on your journey to optimal health and mastering healthy lifestyle
https://thebetterpath.gumroad.com/l/thebetterpath