Categories
Big Picture

9 Concepts

Focus your energy on what really matters.


What Matters Most For Your Health?

In a world of too-many-options, and a thousand social media figures clamoring for your attention, which paths make the most sense?

Whichever path we choose, it’s best to keep an eye on simplicity, sustainability, and what is going to deliver us true results — even after the initial excitement wears off.

If your goal is to truly improve or recover your health, here are some fantastic places to build from.


1

Blue Light

Why Is Blue Light Bad?

Blue light is rapidly becoming a hot-button issue in the health world.

Its effects on brain chemistry, stress hormones, the thyroid, and — most of all — sleep, are quickly moving this issue from a “fringe topic” to a mainstream concept.

The most direct negative effect blue light has on your health is on sleep quality. Why? Your body needs darkness at night for melatonin to rise properly.

Bright light — and especially blue light — instantly lowers melatonin levels in the brain. Exposure to blue light at night — when melatonin needs to rise to initiate sleep — will disturb your ability to fall asleep, stay asleep, and (most of all) wake up feeling refreshed.

Blue light impacts people of all ages but is most harmful to those struggling with health challenges.


How To Reduce Blue Light At Night

Reducing blue light involves several steps:

  • SCREENS — Dim your screens: TVs, computers, smartphones, tablets
  • INDOOR LIGHTS — Choose low-wattage incandescent bulbs, amber bulbs, or red LED bulbs. Around 8pm, lower the lighting around the house. Wear yellow, orange, or red glasses before bed to block blue light.
  • BEDROOM — Use blackout curtains to block light from LED streetlights, and don’t allow electronics in the bedroom that have bright lights.

SUMMARY

When melatonin is low, your sleep WILL suffer. The best way to crash your melatonin? Bright light at night.


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2

Morning Light


The partner to evening darkness.

Morning sunlight is one of the most healing habits you will find.

The circadian rhythm is being proven to control nearly every function and organ in the human body.

Morning light revs your circadian rhythm exactly as nature intended it to: by lowering your melatonin at the beginning of the 24-hour wake/sleep cycle.

Morning sunlight is much brighter than indoor light, yet gentle and rich in healthy red spectrums. This wakes you up, and signals to your brain the precise time of day.

Studies show bright morning light is healthy for many reasons (even for weight loss), but its effects on the circadian rhythm are certainly the most profound. Researchers who found morning light to be effective for weight loss suggested even this result was due to the light’s circadian rhythm benefits.

The circadian rhythm impacts every single aspect of the body. If you want to fix your health, fix your circadian rhythm.

Morning light also tops the list for its impact on your mood and mental health. Who wouldn’t benefit from a better mental state as we improve and recover our health? Of course, there are also additional benefits from merely being outside in the fresh air.


How To Get Daily Morning Light

Follow these steps for great morning light:

  • OUTSIDE — Get outside within the first 2-3 hours after sunrise. Heat lamps are a viable alternative when sunlight isn’t available due to weather or your schedule.
  • SIT OR STAND — Grounding via hands or feet is superior. Grounding in water is optimal.
  • GAZE — Gaze at the horizon, in the direction of the sun.
  • DURATION — The longer you take in the sunrise, the greater the effect on your circadian rhythm — but even a few minutes is highly beneficial.

SUMMARY

Morning light has immense benefits for the body and mind, and there’s no better way to start each day. With daily morning sunlight, we give our body its best chance for a robust sleep cycle — and robust health.


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3

Meal Timing

When I was ill, I didn’t digest food very well.

As such, my eating habits were haphazard and unstructured.

If that sounds like you: don’t make this mistake any longer.

Why? When you eat is possibly more important than what you eat (and what you eat is pretty important).

There are many common mistakes concerning meal timing:

  • Eating too late in the day.
  • Skipping meals.
  • Eating ALL day.

Eating at the right times also locks in your circadian rhythm even deeper. When combined with wise light habits (morning light + reduce blue light at night), smart meal timing will set the stage for deeper sleep.

Getting a proper feeding schedule back is critical to improving and recovering your health.


Our Bodily Rhythm Should Look Like This:

Eat, then digest.
Eat, then digest.
Eat, then digest.
Sleep.

Every day!


How To Time Your Meals

With some slight wiggle room, the best times for meals are:

  • BREAKFAST — 7AM — Or, within 30 minutes of waking. (6:30-7:00AM is the optimal wake-up time).
  • LUNCH — Noon (or slightly before)
  • DINNER — Finishing before 7PM.

Not hungry at the appropriate time? Try to eat at the proper time anyway — it will further establish the correct meal times in your body’s clock. Sleep will improve, digestion will improve, and you’ll enjoy benefits along the way. After a while, eating at the right times gets easier.

SUMMARY:

The body runs on a schedule — every cell, every organ, including the digestive system. Optimize your digestion, heal your gut, and fix your circadian rhythm by eating at the right times, every day.


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4

Sleep & Wake Time

Consistently wake up — and go to bed –early.

Late nights can be fun and absolutely worth the time spent deepening friendships and making memories.

However, what are you doing with your typical evenings?

When chronic, late bedtimes and wake-up times are certainly harming your health. The circadian rhythm is among the most important regulators of your body, controlling digestion, inflammation, immunity, mental acuity — and more. You’ve got to protect sleep and wake times with every bit of energy you have — especially when trying to recover or improve your health.

The reason? You’ll have WAY more energy, digestive health, immunity, and brain function — just by shifting your sleeping hours forward.

The Perfect Sleep Schedule For Optimal Health

SLEEP: 9:30PM
WAKE: 6:30AM (or sunrise)

SUMMARY

If you’re concerned about your sleep, start sleeping on this schedule. Just give it a few weeks. You WILL see the difference — especially when you add the other steps in the Sleep section.


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5

Macro Ratio

So many diets ignore the macronutrient ratio.

The “macro ratio” refers to the amounts of carbs, protein & fat eaten in a day (or in a meal).

Why Is Balancing “Macros” Important?

Well, for starters, we need all three macros to make hormones (which affects sleep, digestion, immunity, and energy levels).

Your body is actually made of all three macros, too: Many people might know the body is made of fat and protein, but even carbohydratess are utilized in cell membranes to keep the cell stable in solution.

We need all three “macros” — and for them to be in balance.

The Best Macronutrient Ratio?

A 2:1:1 ratio (carbs : protein : fat).

The 2:1 Carb-to-Protein Ratio

This is a perfect middle-ground ratio that can support the metabolism, optimize gut health, and supply proper nutrition.

Highly active folks may need more carbs — perhaps a 3:1 ratio of carbs to protein.

After you’ve explored your carb-to-protein ratio, figure out how fat you need per day. Low fat might be under 50-60g per day, while “high fat” might be doubling that (this will vary based on your body size).


SUMMARY

If you don’t have a “macro ratio” nailed down, you may be skipping a huge step in your health journey.

Track your calories for a few days (using Cronometer) — and then figure out if you need to improve your ratios to something like 2:1:1.


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6

The Big Nutrients


Ultimately, all nutrients matter — a lot.

However, not all are equally important, right now.

Here are three big nutrients you need to figure out before you worry about other things.

Vitamin D

Chances are strong that if you don’t feel so well, your Vitamin D is low. Perhaps you stay indoors most of the time and wear sunscreen when outdoors. If so, your Vitamin D is probably low (barring higher-dose supplementation, which can cause problems).

How To Fix Low Vitamin D

UV LIGHT

Vitamin D is created from UV-B light.

SUNSHINE — Get UV-B light via sunshine!

  • 20 minutes every day with skin exposed) weather
  • Minimum: 2x/week

TANNING DEVICE — at home or a salon

  • (1x/week — bed must contain both UV-A and UV-B).

SUPPLEMENT

Low-dose Vitamin D supplements (2000-4000 IU/day for 1-2 months).

  • Supplements are inferior to sunlight for vitamin D, for many reasons
  • Overdosing on Vitamin D is common and harmful

Sodium/Potassium

Sodium is NOT bad — it’s an essential nutrient that most people need more of. How is this possible? Most people who limit sodium intake actually just need to increase potassium (and magnesium, calcium, etc). It’s being low in these other minerals that makes sodium relatively high. Sodium is high in relation to its partner minerals, and bringing levels up of those partner minerals will bring sodium back into balance.

And those of us who are struggling to recover our health? We often need EXTRA sodium. This is because the body wastes sodium (among other nutrients) in hypothyroidism. My experience has found that MOST people with health issues are low in ALL nutrients — and we can’t bring levels up for all nutrients until we bring sodium levels up, first.

A more healthy person will need to bring up your potassium levels, first. Most young and/or healthy folks should make their first step to raise potassium levels via their diet.

And yes — there are many (around 30) other nutrients to think about. But you’ve got to bring up these big nutrients, first, and then bring up the rest.


SUMMARY

Trying any health approach without first understanding (and mastering) your Vitamin D, Sodium, and Potassium levels most likely will amount to wasting your time and energy.

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7

Your Environment

The modern indoor environment is a smorgasbord of variables that can negatively affect your health.

Here are the three ways your indoor environment(s) might make your health worse:

  1. Air Quality
  2. EMF
  3. Light

#1 — Air Quality In Your Home

Air quality suffers because modern buildings are trapped spaces with little air flow from outside (where air is almost always MUCH cleaner).

Trapped air means that chemicals on new products (flame retardants, etc), and cleaning agents remain in the house for long periods of time instead of dissipating.

Trapped air means mold issues get worse. VOC’s, mycotoxins, and spores given off by mold growing (in walls or in HVAC systems) builds up over time — causing your body to become more and more sensitive to these harmful compounds.

Trapped air means humidity can rise in your home. Trapped air can also mean radon can build up over time. Really, trapped air means any levels of anything troubling can rise — air turnover is what protects against this.

Unfortunately, oxygen levels will never rise inside your home from trapped air. Oxygen is depleted as inhabitants breathe — and the highest concentrations of oxygen are in outdoor air.


AIR QUALITY SUMMARY:

Use your nose. Notice air quality as you go about your day. Clean regularly, maintain building systems, never let water damage your home, and use your nose to smell for musty smells.


#2 — EMF In Your Home

Cell towers within 1000 feet of your home can present a problem, too.

EMFs are fields around electronics. Radio-frequency fields are emitted from all wireless devices — you should limit your use of this technology. Become aware of WIFI routers, bluetooth emitters, and smart devices. Either disable their wireless functionality, or turn them off completely. This is particularly important at night, during sleep.

Ungrounded electrical wiring also presents a large risk to your health — as do grounded wiring that wasn’t installed correctly. You’ll need an EMF meter to adequately test fields in your home or work, and I highly recommend you purchase on. The Cornet d88t is the best meter without spending over a thousand dollars.

Make sure you aren’t sleeping close to EMF emitters — including electrical outlets, wireless devices, and breaker boxes.

EMF SUMMARY

Sleeping or working next to strong EMF sources may crash your blood sugar, lower melatonin, cause inflammation, and cause more metabolic stress. Put distance between EMF sources and your bed — and learn to disable wireless functionality when not in use.


#3 — Light In Your Home

The ideal living space would have lots and lots of natural sunshine pouring in all day. If this isn’t possible, you’ll need to get incandescent and halogen bulbs rather than LEDs and fluorescent bulbs — which are very harmful to sleep, the brain, the eyes, and hormone balance.

The older types of lamps (incandescent & halogen) are truly full spectrum and emit lots of healing, soothing infrared light. The newer bulbs do not.

Remember to make your home dim before bedtime. Bright light in the eyes directly inhibits deep restorative sleep.

LIGHT SUMMARY:

The light in your buildings can promote health, or harm it. Take steps to ADD to your health via your indoor light sources.


SUMMARY:

Sick buildings make people less healthy. Become educated about buildings and their health. Sleep, thyroid, gut health, blood sugar, and more are affected by building health.


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8

Gut Health

Is Now A Good Time To Improve Gut Health?

In the worst cases, gut health can be tricky and addressing it can be uncomfortable.

But for most people, improving gut health can be as simple as take 1-3 proven supplements, cleaning up your diet, and improving the circadian rhythm!

What’s Happening In The Gut

When the symbiotic relationship in our gut microbiome begins to fail, it can be very, very uncomfortable. These are living organisms living inside us, digesting our food, and affecting our tissues, nervous system, hormones, and even emotions.

Improving the health of your gut is incredibly important for long-term health.


SUMMARY:

Don’t wait to address your gut health. You can 1) incorporate gut supplements, 2) improve your diet, or 3) focus on elements that indirectly improve gut health (light, sleep, movement, environment).


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9

Daily Infrared

Infrared is one of the most healing practices we’ve found in health science.

Infrared stimulates, soothes and protects every cell and function in the body.

Digestion, sleep, energy, metabolism, mood, wound healing and more are improved by infrared light.

If you haven’t experienced just how incredible infrared light can be, I urge you to find out soon. Make it one of the first steps you take.


SUMMARY:

There are few things as important for recovering health as daily infrared light exposure.


We feel most infrared wavelengths as heat.

Learn more about the best sources of infrared light — in the Light section.


10

Discussion

Endless Paths To Follow

In your health journey, there are so many different directions you could go.

It’s possible some ideas will bring you progress and relief. Unfortunately, it’s also possible some will be a waste of time — or worse — cloud the picture with incomplete ideas that will be hard to let go of.

Ultimately, what matters is what works in the long run. To find that path, it helps to know what helps most people and, ultimately, what works for you.

These 9 Concepts Are Compatible With Any Approach

The 9 Concepts will fit with nearly any health approach.

Make these nine steps the foundation of your sustained improvement.

To ignore these critical steps could hold back your recovery. So many folks don’t know about these truly foundational concepts — and continue to wonder why their sleep, digestion, mental health, and energy levels aren’t improving.

Finally, these steps can certainly kick start your progress, pushing you further along your path than you’d achieve without them.

Categories
Food Gut

Intermittent Fasting


1

What Is A Feeding Window?

Time-restricted eating is all the rage in health communities and discussion groups, and for good reason: It offers benefits that go beyond the diet.

Time-restricted eating (which involves intermittent fasting and feeding windows) involves intentionally eating at specific times, and avoiding eating the rest of the time.

1

Rule #1

Eat only during the “window” of time.

Ex: You may eat from 9 AM to 5 PM.

2

Rule #2

Fast (don’t eat) outside the window.

Ex: Don’t eat after 5 pm until the next morning at 9 am.

There Are Many Variations

There are all sorts of odd methods, (such as “one meal per day” or “36 hour fast/12 hour binge”). The more extreme the approach, the larger the amount of risk.

However, the most popular approach is an 8-hour feeding window. All calories for the day are eaten between 9am and 5pm.

There are some variations to the 8-hour window, but 9AM-5PM is the safest, most effective option for most people.

Intermittent Fasting is eating within a window of time — and fasting the rest of the day.


This is often referred to as:
“Time-Restricted Eating.”


2

The Benefits Of Time-Restricted Eating

There are definitely some interesting effects when eating this way.

Keep these important questions in mind concerning time-restricted eating:

  • Are these benefits available to everyone?
  • Are they sustainable in the long-run?
  • Further, is time-restricted eating the only way to achieve these benefits?

Let’s look at some of the benefits.

#1 — You can lose weight

  • You’ll probably eat fewer calories. It’s difficult to eat as many calories in a short time span.
  • Going hours and hours without eating causes your body to burn through its glycogen stores and burn fat for fuel.

#2 — It can be convenient

  • Your whole day “opens up” when you don’t need to stop and eat.

#3 — Fasting Can Temporarily Benefit Gut Health

  • Microbes living in your gut largely determine gut health.
  • In poor gut health, bad microbes are fed at every meal.
  • When fasting, bad microbes are not fed — which means virtually zero endotoxin is released (by the bad microbes) for many hours of the day. This can represent a powerful relief from “systemic endotoxicity” caused by poor gut health for much of the day.

#4 — It can increase autophagy

  • Autophagy — When the body cleans up old, junk proteins inside cells.
  • Occurs when food is not being digested — beginning after about 12 hours of fasting.

#5 — You can avoid circadian mistakes

  • Eating is a signal to the brain that it is daytime.
  • Daytime eating tells the brain “It is daytime.
  • Therefore, eating at night confuses the brain’s clock, dysregulating the circadian rhythm.

#6 — Can improve NADH to NAD+ ratio

  • A higher NAD+ ratio (to NADH) is associated with better longevity and metabolism.
  • This research is in its infancy.

3

What Does The Science Say?

The science is actually quite scant about intermittent fasting. Not many studies performed on the subject of time-restricted eating. This may be surprising, given how much media attention this approach has enjoyed.

There is a 2018 study that demonstrated that time-restricted eating improved the following markers in prediabetic men, even though none of them lost weight:

  • insulin sensitivity
  • blood pressure
  • oxidative stress
  • appetite

The 6-hour feeding window these men followed was 8am to 2pm.


3

Time-Restricted Eating Options

Here are some examples of different popular approaches. Let’s start with the smallest of “feeding windows.”

2-Hour Feeding Window

This is essentially: “One Meal A Day” (OMAD). It’s quite popular and incredibly difficult to follow, long-term.

4-Hour Feeding Window

8-Hour Feeding Window

The 8-hour feeding window is extremely popular, though still somewhat extreme.

Two Common Options
  • 9am-5pm
  • 12pm-8pm

12-Hour Feeding Window

A much more relaxed, sustainable, feeding window.


5

Who Benefits From Time Restricted Eating?

The folks who stand to benefit the most from intermittent fasting are those struggling with:

  • Poor gut health (though the results might be temporary)
  • Control calories
  • Needing to “change things up”
  • Having a plan to follow
  • Sleep problems
  • Weight problems
  • Fatigue problems

6

The Risks Of Time-Restricted Eating

Undereating

It can extremely difficult to consume enough calories for an entire day in a short window of time.

Over time, undereating can harm thyroid function, harm immunity, cause nutrient deficiency, interfere with sleep, and wreck hormone production.

In time-restricted eating, it’s imperative that basic caloric requirements are met, long-term.

Appetite Suppression

The appetite has been shown to be reduced in time-restricted eating.

This is often celebrated as a major benefit, but it can be a danger, too.

Throughout the health world, there are many undernourished dieters, following many restrictive dietary plans, who also notice a diminished appetite.

A diminishing appetite can be seen as a real problem for health, a sign that the body is shutting down and going into “starvation mode.” This is a real concern when inadequate calories are being consumed each day.

The metabolism slows and slows to adapt to the lack of fuel — while the dieter raves about his/her lack of appetite and cravings.

This can be a dangerous sign, and a major reason I do not recommend most time-restricted diets.

People may have serious gut health problems that are indirectly addressed by eating less and fasting — but is undernourishment the only answer?

In the study above, the subjects were only followed for 5 weeks — a very short time to fully understand the long-term implications of a dietary practice.

Poor Sleep

Undernourishment can be very bad for sleep.

So can eating too late in the day, which can slow the metabolism and confuse the circadian rhythm.

On the other hand, beginning a fast too early in the evening can leave one quite hungry and unable to fall asleep at night. For many people, even a supper as early as 5pm can cause sleep to suffer — especially if a caloric deficit is occurring.

The body’s solution to extremely long fasts (and undereating) is for the metabolism to slow, which is not a good solution for long-term health.

Added Stress

While some enjoy having “rules to follow,” strict rules can add a lot of unnecessary stress for some people. Therefore, this approach may not be for everyone.

If you want to improve your insulin sensitivity, lose weight, sleep better, and curb your appetite, there are more logical and sustainable options. Extreme time-restricted eating is not the only choice.

No Proper Meal Times

The body doesn’t work very well when it grazes for much of the day, for several reasons: it’s bad for gut health and it ignores circadian rhythms controlling the digestive, endocrine, and adrenal systems.

For those longer feeding windows (such as a 12-hour feeding window), you shouldn’t “graze all day.” You should eat designated meals.

On the surface, feeding windows offer a step toward structure. Sometimes, that structure isn’t attainable, helpful, or even all that clear to begin with.

Underfeeding Almost Always Causes Overeating Later

It can be very difficult to eat enough calories while intermittent fasting.

In fact, a potent criticism maintains that many benefits from intermittent fasting are largely due to simply eating fewer calories.

Unfortunately, eating less is not a long-term strategy — especially if you’re undereating and not meeting your daily caloric requirements.

Undereating will always result in a rebound — days and even weeks of overeating to make up the difference. This becomes truer the sicker we are.

On any diet that fails to supply adequate calories two things are guaranteed to happen: a rebound (where weight lost is quickly regained) and a slowing of the metabolism.

Now, all of this can be avoided if you meet your daily caloric requirements. Again, that’s very difficult to do for many people.

“Skipping Breakfast”

Skipping breakfast is extremely common with an 8-hour window.

It usually results in a 12-8 feeding time: Lunch & dinner. (This typically includes lots of afternoon snacking, too).

While this isn’t a huge deal for most average people who just need to control caloric intake, it is still far from optimal. There’s actually a good bit of research suggesting that eating earlier in the day is better for all sorts of health metrics: weight, circadian rhythm, inflammation, and more.


8

The Best Way To Time Your Meals

The best meal timing for health is tried and true, old as the hills and, well, perhaps a bit boring.

But it works — in any situation, no matter your health goals or challenges.

Three Meals Per Day

To take advantage of the health benefits of time-restricted eating, look no further than our immediate ancestors: Our grandparents.

When did their generation eat? Oftentimes, their schedule looked something like this:

A traditional “three square meals” is actually close to a 12-hour window.

Eat Dinner As Early As You Like

The best feature of eating three square meals: You can nudge dinner earlier — creating a larger fasting window, overnite — while still sustainably achieving high-performance throughout the day. How? Simply finish dinner by 5PM or 6PM instead of 7PM.


9

3 Meals Is A Very, Very Solid Method

Benefits Of “Three Meals” Per Day

You Eat Early

Take advantage of the metabolism-boosting effects of a solid, early breakfast.

You Eat Often

The metabolism doesn’t slow due to extremely long fasting periods.

You Eat Enough

You aren’t trying to squeeze an entire day’s food into a small window, just so you don’t fall short on calories.

It’s Sustainable

You can eat this way the rest of your life. No gimmicks, it just works.

Eating shortly after waking is best for your metabolism and your circadian rhythm.

Eating dinner at 6:30PM is perfect for sleep.

  • You’ll have plenty of time for digestion to begin before bedtime.

No approach solves as many problems as well as “3 meals” (and its “12-hour feeding window”).


10

Experiment!

Experimentation is usually a good thing. Especially if you need “something different,” feeding windows can be a great way to change things up.

The main risk with diet experimentation is that you’ll learn bad habits, and keep them after the experiment is over. A major bad habit? Orthorexia — and it’s as common as air in health groups, these days.

For the long term, don’t forget that eating “three meals a day” — at proper timing — does the following:

  • Represents a solid “feeding window”
  • Enables good sleep
  • Promotes strong metabolism
  • Allows for a “fasting” period (both at night and in between meals — when you don’t snack)
Learn More:

Let’s Feel Better.

Discussion. Community. Thoughtful ideas. 6/mo.

(return home)
Categories
Food Gut

How To Fast

Why does fasting help some people?

Even healthy food can feed bad microbes in the gut.

Because there’s a big problem with eating during poor gut health: Your microbiome poisons you after meals.

Even healthy microbiomes do this to a small extent. But an unhealthy gut overloads your entire system with endotoxin after every meal — causing you to feel lethargic, unfocused, and uncomfortable in your body. In response, inflammation rises, nutrients are depleted, and you feel worse: cold and tired.

It’s the opposite of how you should feel after eating: warm and energized.

Eating food feeds and nourishes the microbes in your gut. If you’ve got dysbiosis, your GI tract is dominated by lots of bad microbes. In dysbiosis, more and more foods eaten will overwhelmingly feed bad bugs — even healthy foods.

Enter: fasting.


1

Can Fasting Be Improved?

Fasting gives your gut a break, and therein, gives your body a break from the onslaught of endotoxin it receives after each meal. The body can even activate its autophagy, cleaning up the bloodstream and cells.

Fasting Is A Somewhat Temporary Solution

However, simple fasts — or, eating nothing — may lack the firepower to cause a more permanent shift in one’s digestive health.

“Bad microbes” can be incredibly hardy; they can survive in the gut without food easily for a couple of days.

Therefore, besides temporary relief and a brief uptick in immune function, the results of a traditional fast may be short-lived, leading folks to fast repeatedly… or indefinitely.

There are also some long-term risks to frequent fasting: a slowing of the metabolism.

Make The Benefits Last

Can we improve on the concept of fasting? Yes, we can.

A fast is an opportunity to directly tackle the health of our gut microbiome.

By augmenting a fast with gut-restorative supplements and foods, it can represent a chance to truly “reset” the gut’s microbiome.

In more severe situations, it is also beneficial to “prime the pump” by clearing out the gut with a short liquid fast (2-3 days) of raw, pressed fruit & vegetable juices. Be sure to include lemon and herbs (such as garlic and ginger) with your fresh juices.

In the big picture, an augmented fast (which includes gut-healing supplements and foods) represents a last resort before considering antibiotics & antifungals to address pathogens in the gut.


2

Liquid Fast

(Optional Pre-Step)

The Goal:

To Clear Out An Unhealthy Gut

When the microbiome is dominated by unhealthy flora, it may be best to clear out the gut. This will allow gut-restorative foods and supplements to work more directly inside the gut.

Warning: It is possible to “strip” the gut with too much “colon cleansing.” This should — at most — be done rarely, with caution, and with consult of your doctor.


3

The Gut-Healing Fast

Follow steps 1 & 2 simultaneously.

Gut-Restorative Foods

Part 1

Eat Exclusively “Gut Healing” Foods

Some foods are so healing that they directly improve gut health when eaten. These are the foods that should be eaten during this period.

Three qualities make a food “healing for the gut.”
  • Antimicrobial (kills pathogens)
  • Probiotic (supplies new good microbes)
  • Prebiotic (fibers that feed good microbes)
Healing Foods List:
  • Raw or Manuka Honey
  • Yogurt
  • Kefir
  • Sauerkraut
  • Coconut Water
  • Coconut Oil
  • Olive Oil (high quality, extra virgin)
  • Celery (whole or juiced) or Carrots (whole)
  • Any “Bee” Product (Royal Jelly, Bee Pollen, etc)

For the most part, these foods will be raw and unheated to preserve enzymes. However, not all raw foods are equally helpful to the gut. Furthermore, a “raw diet” is not a magical solution to heal the gut. Stick to only the best foods best results.

A small amount of meat may be tolerable in some people.

Gut Supplements

Part 2

Choose Any Gut Supplements

Antimicrobial Herbs

Oregano is a powerful antimicrobial.

Other options: Peppermint, ginger, garlic, clove, etc.

Colostrum

Colostrum has multiple benefits for the gut: it kills pathogens, boosts immunity, and feeds good microbes.

Prebiotics — (Pectin, FOS, etc)

Prebiotics feed beneficial microbes in the gut. Not all prebiotics are equal.

Probiotics

Probiotics populate the gut with healthy microbes. The Garden of Life probiotic is the gold standard, in my opinion. You may need to work up, start with one pill (or even half that).

Enzymes

Enzymes are a main factor in the gut’s immune system, attacking and killing pathogens by “eating” through their cell walls. Enzymes also digest your food for better nutrient absorption.


4

How Many Calories Per Day?

Eating gut-restorative foods provides much-needed fuel for the body during a fast while also improving gut function.

Just as I’ve found that eating “gut supportive” foods is superior to a true fast, I’ve found that eating more calories (from gut-healing foods) is usually better than severely undereating.

Eating enough calories will enable better sleep, provide needed nutrients, and keep the metabolism higher. This is superior to having insomnia due to hunger pangs and insufficient fuel.

That said, it’s common for sleep to improve — even during a true fast. However, this is rare, and not sustainable. You’re better off eating foods that improve gut health AND provide fuel to the body.

After all, your body needs ample energy to recover and fend off illness.

Minimum: Half The Calories

Do not go below 50% of your normal caloric needs.

Ideal: Eat 75+% Of Caloric Needs

If you can eat 75-80% of your caloric needs — you can extend the fast longer, even to several weeks.

The main goal here is to eat enough to enable good sleep. A secondary goal is to give you enough energy to be active during the day, keep the metabolism up, and have energy to improve, heal, and recover.

You might be surprised by how well-nourished you feel, even at only 80% of your caloric intake, when the gut is digesting foods well. (This might especially shock people coming from a pro-thyroid background). I’ve seen many hypothyroid people sleep great when undereating — particularly while doing an “augmented gut fast.”

Obviously, as the fast comes to a close, we transition to more normal foods and higher, proper caloric intake.

Find Your Caloric Needs

You don’t need to be precise with calories. There is no correct amount of calories during this time. Remember, we are trying to fix the gut, here, because its dysfunction is holding you back more than anything else. Whatever supports gut restoration is best, so listen to your body and your gut. If you feel more (restorative) food is a good thing — go for it.


5

How Long Should I Fast?

Eating less than 50% of your daily caloric needs?

1-2 Days, Max

One or two days might be the longest you should fast when eating very little.

Eating 75+% of your daily caloric needs?

5-10 Days

If you get enough fuel — with exclusively or mostly gut-healing foods — you can extend the “fast” for quite a bit longer.

During this time, we seek to shift the gut microbiome’s population as much as possible — away from dominance by pathogens and toward healthy, diverse populations of beneficial microbes.

Anytime we eat below our caloric requirements there’s a risk of malnutrition and slowing the metabolism. Therefore, the more calories you can eat during this time, from gut-supporting foods, the better.


6

Frequency Of Fasting

How often should we fast like this?

Not Often

You don’t need to be doing this process frequently. You may be able to incorporate an abbreviated version of this fast once per month (for 1-2 days).

A more intense version of this fast should only be done a few times per year.

Of course, after the fast you should continue a wise gut routine while returning to eating normal, healthy types and amounts of food.


7

Fasts + Fiber

Fiber Soaks Up Liver Toxins

The liver constantly filters and purifies the blood, removing metabolic waste, endotoxin, and other harmful substances.

However, once the liver removes toxins from the bloodstream, a long trek awaits toxins before they can leave the body — they must transit through the entire intestines before they’re excreted with a bowel movement.

For this detoxification to work, toxins, upon entering the intestines, need to be soaked up by fiber.

Without fiber, liver toxins (in your bile) will not stay in the gut — they’ll be reabsorbed into the bloodstream. This reabsorption of toxins can wear out the liver over time.

Trap your liver’s bile toxins with fiber, and keep harmful substances inside your gut where they belong until they can be eliminated.

Fasting Fiber — Choose A Prebiotic

Fiber can be difficult to digest, therefore it’s wise to take a gentle fiber that won’t be fermented by “bad” flora — hence, a great prebiotic.

Modified citrus pectin and apple pectin are by far my favorite prebiotics (with FOS being a close second). Pectins have an ability to trap toxins (so much they’re called “binders” in the detox and mold communities for their ability to “bind” to toxins in the gut), yet they also behave as prebiotic fibers to feed “good” microbes in the gut. Pectins are also quite gentle on the gut.

Charcoal is an average-at-best option, in small doses. It can be constipating, though, and generally does very little to improve the long-term health of the microbiome.

You do need fiber during this “fast.” Fiber will soak up toxins excreted by the liver, which will help you feel a lot better.

Fiber will also encourage your stool to keep moving through your gut — which is essential for recovery of your gut health.


8

Should I Eat Meat?

(or other proteins)?

Protein can be good during a fast — it facilitates liver detox, healthy metabolism, hormone production, sleep, and more. It can also keep your energy level up throughout the day — so you don’t have to become a hermit while you fast.

However, if you don’t digest meat (or other proteins) well, you should probably skip it.

If you digest meat well (or feel pretty good on a low-carb, high-meat diet), eating some meat during your “fast” could be beneficial. Be sure to make it high-quality meat: fresh, organic, grass-fed, cage-free.

Protein powder could be an option. However, the only protein powder I feel comfortable recommending is a whey (cow or goat’s milk) such as:

Plant proteins (and some whey) are being found to have high levels of heavy metals. Use protein powders sparingly.


9

Become Well-Rounded

The Following Topics Will Optimize Your Fasting

Get to know the following areas of health. Chances are, if you don’t understand them, a fast will not be as effective.

Why? Because gut health is a symptom of your lifestyle. Your circadian rhythm, light exposure, and nutrient status greatly affect it. Without that foundation, the results of a fast will likely be short-lived, or worse, a failure.

The principles outlined in these topics can save you much headache, help you sleep while eating less food, and help you come out of the fast ready to capitalize on the progress.

This does not mean you need complete expertise in these areas before you should fast. However, when you feel somewhat comfortable with these topics, you’ll have a better chance of success with a gut health fast. There’s no silver bullet when it comes to fixing your health, and this holds true for your gut.

Your Environment Controls Your Gut

A last thought? If you’re struggling with gut health, there could be something wrong with your environment — either currently or in the past.

Long-term mold exposure is a direct recipe for disastrous gut health and can absolutely derail any attempts to restore digestive wellness.

EMF (from wireless technology) is becoming a big problem in the developed world, too. It can directly disturb blood sugar levels, sleep quality, and the microbiome of your gut. If you’re quite ill, you’ll likely benefit from mitigating your exposure to it, as well.

Let’s Feel Better.

Discussion. Community. Thoughtful ideas. 6/mo.

(return home)
Categories
Gut Symptoms

Digestion

In 2013, 74% of Americans were living with digestive issues. It’s likely that number has only grown since. What’s going on?

SYMPTOMS OF POOR GUT HEALTH
  • Bloating
  • Constipation
  • Diarrhea
  • Food Intolerances
  • Limited Diet
  • Poor Appetite
  • Stomach Pain
  • Inflammation
  • Food Allergies

The gut is the main hub of your immune system. When gut health is poor, your protection from invasive pathogens is weakened. Your nutrient absorption suffers, too, and with it, all bodily functions suffer. This is a recipe for long-term disease, but it can be reversed.

To restore great gut health, we must develop a competent gut health routine that involves more than diet and supplements, alone.

DIGESTION: Rating Influences

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Discussion

(1)

Influence On Digestion:

10

To improve the gut, we must understand what we’re trying to fix.

Gut health depends on many factors, including hormones, nutrition, diet, and sleep. However, the gut flora are where the rubber meets the road.

These microbes digest our food, release nutrients for us to use, and fight off infection. 

Manipulating your gut flora — building up “good” flora and increasing hostility against pathogens — is critical to improving your digestion long term.

(2)

Influence On Digestion:

10

It’s not obvious how deeply light affects digestion. It should be.

Gut health is linked to the quality of light your body receives through the course of the day. 

UV light (from the sun) on the skin directly changes the makeup of the microbiome in the gut — and the effect is independent of the effect of Vitamin D.

Learn more about improving the light you allow in your life, and watch your digestion improve over time.

(3)

Influence on digestion:

10

Your circadian rhythm directly controls your gut health.

Your entire body runs like a super high-functioning business — and everything needs to run on time. 

When you throw off your sleep schedule, you throw off your body’s ability to tell time and therefore, coordinate its functions.

In circadian disruption, immunity suffers quickly — and, as a result, one of the first systems to fail is the gut.

(4)

Influence on digestion:

8

Your food matters, but eating a limited diet won’t solve gut problems.

Simply avoiding the foods that cause the most symptoms is the first step to improving your gut health.

However, we can set a long-term goal: To restore your gut health so you can eat all the wonderful, natural foods that provide necessary nutrients and tastes you crave.

After all, one of the most important dietary recommendations for great gut health: Eat a diverse range of natural foods.

(5)

Influence on digestion:

8

Nutrient balance can have a fantastic effect on your digestion.

Proper nutrition is mission critical for every bodily function — and this is particularly true for gut health.

Without adequate nutritional balance, the gut simply cannot absorb food properly, nor turn extract energy from food.

Correcting nutritional deficiencies — which are common in poor gut health — can help your body turn food into energy for your body to use. This, in turn, powers your body to overcome challenges via better metabolism, sleep, digestion, movement, and detoxification.

(6)

Influence on digestion:

?

(if applicable)

Mold can wreak havoc on the gut microbiome. 

Constant inflammation, high cortisol, and a weakened immune system — if you’re having major gut issues, it’s worth considering whether you might be (or have been) exposed to mold in your home or place of work.

Fungal issues can be at the heart of many pernicious ailments — and with mold being a fungus — getting a handle on what your immediate environment is exposing you to may be of immeasurable value.

Be prepared, modern buildings are susceptible to mold and, therefore, it can be an involved process to remediate them.

(7)

Influence on digestion:

?

(if applicable)

Your immediate environment determines the quality of the air you breathe in your home and work. High exposure to chemicals (flame retardants and other chemicals from newer products) or radon indoors can overwhelm the body with toxins and directly harm your gut and whole body.

Heavy metals (mercury from broken fluorescent lights), and EMFs can affect your ability to properly digest food, as well. 

Keeping your home clean, becoming more aware of the potential issues with your home or work, and taking methodical steps to improve your environment are necessary steps to taking control over your environment.

(8)

Influence on digestion:

7

Exercise directly improves the health of your digestive tract.

Daily movement is critical for improving bile flow and blood flow to the gut. It also keeps the metabolism and detoxification processes humming along.  

The digestive system is like riding a bike — things must keep moving through the system or you’ll fall.  Moving daily keeps your bike moving and balanced.

Any amount or type of exercise that you can tolerate and sustain is what’s best for you. Find something doable and, preferably, that you enjoy!

If you’re open to a recommendation, swimming gentle laps is an incredible exercise for all people. Sit in a sauna afterward if you can!

Let’s Feel Better.

Discussion. Community. Thoughtful ideas. 6/mo.

(return home)
Categories
Symptoms

Immune Health

The immune system could be accountable for up to 40% of the body’s ability to manage weight.

SYMPTOMS OF LOW IMMUNITY
  • Frequent Illness
  • Chronic Fatigue
  • Frequent Minor Ailments
  • Poor Gut Health
  • Hypothyroidism
  • Weight Gain

Lifestyle changes are necessary to reach true, sustainable improvement.


IMMUNITY: Rating Influence

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Immune Health: Discussion

(1)

Influence on immunity:

10

Immunity starts with the gut.

There can be other leading causes, too (tooth, mouth, and nasal health, for instance).  But gut health is the main hub of immunity. 

With over 70% of the body’s immune system residing in the gut — and billions of microbes entering the via the mouth every day — when things go wrong, it’s the gut that’s affected. 

Stress directly causes the gut to suffer — and when the gut suffers, inflammation isn’t far behind. When inflammation is chronic — immunity is certainly suffering.

(2)

Influence on immunity:

10

Poor sleep means worse immunity.

That conductor of your body’s “clock” is the SCN (Suprachiasmatic Nucleus) and it syncs up every bodily function.

Your entire body runs like a large orchestra — each system needs to be following the same conductor for the system to work efficiently.

The reason you eat more after a bad night of sleep? The system isn’t synced and you need more energy.

A disrupted sleep schedule throws off the body’s ability to tell time and, therefore, sync its various parts.

One of the first systems to suffer after chronic circadian disruption? Gut health — and with it, your immunity.

(3)

Influence on immunity:

10

Immunity can be improved by fixing nutrient imbalances.

A main characteristic of low immunity is poor gut health — and poor gut health causes poor absorption of nutrients.

Nutrient deficiency deeply weakens your ability to fight off infections — and make you feel worse in the process.

Give yourself time — months even — to slowly and steadily improve your nutritional status. Take small, sure steps in the right direction.

Be sure to work on gut health, too. Better absorption of nutrients from food and supplements will make your life infinitely easier.

(4)

Influence on immunity:

8

Fight inflammation, pathogens, and poor blood flow… with light.

Therapeutic light has the ability to upgrade digestive health, lower inflammation, and directly improve immunity (including autoimmunity). 

However, the wrong wavelengths of light can raise cortisol and make inflammation worse. 

All in all, if you need to improve your immunity — a fantastic place to start is to grow your knowledge about light and how it affects your biology.  

5

Influence on immunity:

8

Eat the right foods for you.

There are a lot of folks harping on which foods to eat. The truth is that what is good for you is what helps YOU. 

The best diet for you? The one that makes you feel best.

If you feel worse on a diet, there’s no reason to continue eating it. Pay attention to how each food makes you feel — over the long run. Keep in mind that most dietary changes result in stress on the body — therefore, be mindful of temporary reactions to change.

Modify your diet slowly. Sweeping changes can be hard on the gut.

Last, find a macro ratio that works for you.  (I suggest 2:1:1 Carbs:Protein:Fat to most of my clients). 

Remember: There is no perfect diet for everyone.

7

Influence on immunity:

?

(if applicable)

Mold can wreak havoc on the gut, mouth, nasal passages, and entire immune system.

From the constant inflammation and cortisol to the immune system being ever on alert, if you’re having major issues with illness, it’s worth considering whether you might be (or have been) exposed to mold in your home or place of work.

Fungal issues can be at the heart of many pernicious ailments — and with mold being a fungus — getting a handle on whether your immediate environment is exposing you to mold may be of immeasurable value.

8

Influence on immunity:

?

Compromised immune system? Live in a sick building?

Your immediate environment may include mold, but it may also include a high exposure to chemicals (flame retardants and other chemicals from newer products), radon, heavy metals (mercury from broken fluorescent lights), or EMFs — and these can all affect your ability to fight off your constant exposure to pathogens from people and buildings.

Keeping your home clean, becoming progressively more aware of the potential issues with your home or workplace, and taking methodical steps to improve your environment(s) may be necessary steps to take control over your immunity.

A person with a strong immune system may “do okay” in your sick building (for a while), but that doesn’t mean it’s working for you.

⬅︎ BACK to Symptoms

Categories
Food Gut

MY DIET: How Do I Eat?

Dietary extremes used to be necessary.

Poor Gut Health

My digestion used to be terrible.

At my lowest point, my diet was so restricted that I could only tolerate raw vegetable juice.

Common online advice insisted this was a “sign of healing.”

Removing the “bad” foods was “revealing” how my body was transforming into a better version of itself. Poor tolerance of food (and my environment) was a sign of health. If that were true — I was a superhero of health, who also felt terrible 24/7.

They were wrong.

I now have zero dietary restrictions.

Now, there are some general rules I follow, but I don’t have to overthink my diet anymore. Simple rules:

  • Avoid artificial sweeteners or flavors.
  • Limit low-quality foods.
  • Eat organic whenever it’s possible and convenient.
  • Balance my macros intuitively at each meal.

My Progress

Restaurant meals used to waste me. After eating out, I was inoperable and non-functional. Even home-cooked meals at a friend’s house were prone to disaster.

The challenge when ordering food was to choose foods that made me feel “less bad” rather than enjoying the time with friends.

This is no longer true. A wide range of foods is now tolerable. Gut health — and overall health — can improve. Dramatically.


1

Macro Balance

High Carbs, For Years

Throughout the healing process, my diet was high carb, low protein, and high fat.

Fiber was low-to-moderate due to low tolerance of most fiber.

During this time, I often ate five times more carbs than protein (a 5:1 ratio), to keep my blood sugar up. This is not the case anymore.

When I was high carb, low protein, and high fat, the macro ratio was something around 5:1:4 (C:P:F). This ratio is not perfect for everyone.

A 2:1:1 macro ratio (carbs : protein : fat), by calories, is a good, middle ground.


2

Carbs

Carb Sources

Carbs are a main source of fuel.

  • Starches (wheat, rice, potatoes, oatmeal).
  • Sugar (milk, honey, some fruit, some maple syrup).
  • Some whole grains, periodically. Whole grains are not a focus due to high insoluble fiber and antinutrients.

Starch makes up about 60% of my carbohydrate intake — with the rest from sugar sources like honey, fruit, milk, and some sweets.

Nearly all gluten intake is organic. This reduces exposure to glyphosate (RoundUp) — which interferes with the role of glycine in the body, impairs liver detoxification, kidney function, and manganese absorption.

Fiber shouldn’t count toward carbs because fiber does not provide metabolic energy in the form of sugar (although via fermentation in the gut, it does provide chemicals that are necessary for metabolism, like butyric acid and B vitamins.

Not Much Fruit

Ever since a fruitarian phase that lasted several months, fruit has not been high priority (although I did try loads of orange juice on the Ray Peat diet for some time, and it did not yield results). The fruitarian diet is known to cause serious gut issues that can be difficult to overcome. Folks on the Ray Peat diet can have this happen as well from high fruit juice and high white sugar intake.


3

Protein

Various Sources

Roughly 1/4 of daily protein comes from muscle meat, 1/4 from Greek yogurt, 1/4 from cheese, and 1/4 from eggs, milk, or Naked Whey protein.

Gelatin

Some bone broth and gelatin is helpful in most cases, but there’s no reason to go insane with it. A little here and there is enough. More than 5g per day of gelatin or collagen powder can cause gut problems in some people, as well as glutamate issues and sleep problems.

A Variety Of Protein Sources

Mix up protein sources so that you’re not eating the same amino acid profile day after day. Doing so could lead to slight imbalances in your amino acid profile over time. I rotate through the week with muscle meats, dairy protein, eggs, and a small amount of gelatin.


4

Fats

6+ Years Of High Fat

After being raised on a low-fat diet (it was the ’90s in America), for the past 6-7 years I’ve eaten much more fat in the diet.

Every few months, I’ll lower my fat intake to see how it affects me. Every time I do this, I’m able to go longer and longer feeling okay.

Fat has helped my tummy feel full and more comfortable. It’s also long helped me fall and stay asleep — with its long-lasting energy and calming effect on the gut.

Fat Sources

When I eat fat, most of my fat intake comes from:

  • Milkfat
  • Butter
  • Olive oil
  • Cocoa butter (some)
  • Beef fat

These days, olive oil has become more prevalent in the diet. It’s often a staple at dinnertime.

I strictly avoided PUFA for many years, but now I don’t fear from quality sources like fish and high-grade olive oil. While I believe PUFA intake should be kept lower, I also believe the omega-3 to -6 ratio does matter, even though I don’t eat a ton of PUFA. When I go too low in PUFA, I feel better incorporating some back into the diet — from quality sources, of course.


5

Fiber

Formerly, Low Fiber

It’s common for folks with poor digestive health to struggle eating much fiber.

This was true for me — for years fiber came from a few bites of raw carrots at each meal. This small amount of good, quality carrot fiber kept my tummy happy and kept me regular.

Fiber is super important to soak up toxins in the gut from liver detoxification and metabolic waste.

Another way to get more fiber in is to eat your fiber in-between meals.

Currently? Lots Of Fiber

As gut health has improved, tolerance for fiber has really risen. I now feel best when I eat a very normal, high amount of vegetables. Cooking vegetables makes them slightly more tolerable in the gut for many people.

Excellent, digestible sources of fiber include raw carrots and celery, any cooked vegetable, and fiber supplements such as apple pectin and FOS.


6

Variation & Improvement

Progress = Less Restriction, More Variety

As we get healthier, we begin to feel our best eating healthier food.

This means that as we heal, we’ll actually feel better eating a more varied diet — rather than the restrictive diets we were forced to rely on in the past.

This has absolutely been true for me. As my health has improved, so has my inclination & desire for more varied foods — as well as my results after eating said diversity.

Simply put, I would now feel much worse eating my old restricted diets. My new, more balanced diet produces better results than the old restricted diets ever did. Of course, the limited diets had a place. When my digestion was poor restriction was the best I could do.

Ultimately, however, fixing my gut allowed me to move beyond my restricted diet — and with better results, more freedom and less stress in my daily life, and better health overall.


7

Tracking Foods vs Intuition?

After years of tracking, I don’t track macros or calories anymore.

I do recommend people track as an educational tool, though. If we’re clueless about “macros”, it’s a no-brainer to learn what food is made of, and how it makes us feel.

After some time balancing macros, it’s easy to transition to a more intuitive style of eating. That said, it’s always a good idea to have an understanding of your macro ratios, whether you’re tracking or using intuition.

The Cronometer app makes it super easy to learn the nutrient quality of food.


8

Appetite

No Appetite? No Health.

Appetite can be a great signal of gut health.

A higher appetite is a good thing. Ideally, we eat to satiety and then we digest the meal and find ourselves hungry again in time for the next meal. That’s a sign of a functioning metabolism and digestive system.

I actually wasn’t hungry for many years.

It wasn’t until I fixed my circadian rhythm and ate on a schedule that real, raw animal hunger seemed to kick back in. Even these days, a late breakfast can disrupt hunger all day.

The Circadian Rhythm And Meal Timing

Your circadian rhythm is of utmost importance to your appetite — and gut health in general.

Eat early in the morning — within 30 minutes of waking up. Eat lunch early instead of late (say: 11:30am). Dinner? Make it a nice, comfortable time — not too late.

When daily activities — especially sleep times and meal times — are aligned for your circadian rhythm, appetite can really pick up.

This is, in part, because the metabolism is being seriously boosted — but also because the gut is working on the schedule it is designed to work on, with appropriate ON/OFF periods of eating and digesting food.

A strong appetite is a sign of a healthy metabolism and digestive system. Having a weak appetite is not a recipe for long-term health. We’ve got to stimulate the digestive fire.


9

A Typical Meal

Simplicity

Always have staples handy. Quick sources of carbohydrate, protein, and fiber that can get you through in a pinch.

Worse comes to worse, I know I have standbys that I can depend on to build out a balanced meal.

A typical meal looks like this:


Carbs

Starch

This is the main staple of my meals.

  • SOURCES: Sourdough toast, rice, potatoes, pasta, or oatmeal.
  • Around 75-100g of starch.
Sugar

About half as much sugar as starch.

  • SOURCES: Milk, jam, honey, maple syrup.

Protein

For most meals, I’ll get 25-40g protein per meal, either from Greek yogurt, meat, eggs, cheese — or a combination of the above. A glass or two of whole milk with most meals adds a bit of protein.

  • SOURCES: Meat, Greek yogurt, milk, some cheese
  • 25-40g protein per meal (I’m 6’4, you may need more or less protein than me).

Fat

  • SOURCES: Butter, dairy, olive oil
  • For some, less fat earlier in the day gives more energy. More fat at night then helps sleep.

Fiber

  • 1 carrot or 2-3 celery stalks (both raw)
  • 4-7g fiber per meal


Other

  • A glass or two of whole milk is typical with meals.

10

Conclusion

The Big Picture

Healing the gut is not a 2-week process.

It’s a many months-long and certainly a “rest-of-your-life” endeavor.

This isn’t unique to the chronically ill, though. Losing gut health is a natural part of aging. But it doesn’t have to be. Especially if we can become masters of our gut health after we’ve been challenged.

The first step is always paying attention, exploring how foods make you feel. Find the foods that provide more benefit than discomfort.

It’s good to try various combinations and macro ratios — ever experimenting as gut health changes and improves.

Find a strong gut health regimen that can, over time, greatly influence how well the gut performs and tolerates foods. Combine excellent supplements to synergistically support your gut microbiome.

It’s also important to focus on things that seemingly aren’t related to gut health: the circadian rhythm, light cycles, nutrient balance, movement, and air quality all greatly impact the health of the gut.

Over time, we can find ways to improve gut health and, before long, the best, most helpful tactics will become second nature.

Read more.

Let’s Feel Better.

Discussion. Community. Thoughtful ideas. 6/mo.

(return home)