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Optimize Gut Health

Evidence-based interventions for digestion, microbiome, and gut-brain connection

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Your gut is often called your "second brain"—it contains 500 million neurons, produces most of your serotonin, and houses 70% of your immune system. When gut health suffers, everything suffers.

Signs of Poor Gut Health

  • Bloating, gas, or irregular bowel movements
  • Food sensitivities or intolerances
  • Brain fog or mood issues
  • Fatigue despite adequate sleep
  • Frequent illness or slow recovery
  • Skin issues (acne, eczema, rashes)
  • Autoimmune conditions

The Gut Health Framework

Improving gut health involves four pillars:

  1. Remove — Eliminate irritants, problem foods, and pathogens
  2. Replace — Support digestion with enzymes and acid if needed
  3. Reinoculate — Feed and support beneficial bacteria
  4. Repair — Heal the gut lining

When to See a Doctor

Rule out serious conditions first:

  • Blood in stool
  • Unexplained weight loss
  • Persistent pain
  • Sudden changes in bowel habits
  • Family history of GI cancers

The interventions below address common gut issues. Start with removal (fasting, elimination) to identify triggers, then work on repair and support.

Strategic Fasting - Give Your Gut a Break

Digestive rest allows healing

Your gut needs downtime to repair. Constant eating keeps the digestive system working and inflammation elevated. Strategic fasting gives the gut time to heal, activates autophagy (cellular cleanup), and can reset a dysregulated system.

Recommended

Time-Restricted Eating Eat within an 8-10 hour window daily. This gives your gut 14-16 hours of rest. Simple to implement and sustainably improves gut health over time. Start here.

Advanced

Extended Fasting 24-72 hour fasts activate deeper autophagy and can reset gut dysbiosis. Powerful but requires preparation. Do a few months of TRE first. Consider medical supervision for longer fasts. Dry Fasting Fasting without water amplifies autophagy effects. Very intense—not for beginners. Start with 12-16 hours max. Controversial but some report profound gut healing. Research is limited. Sardine Fasting 3-5 day fast eating only sardines and water. Provides nutrients while giving gut a break from most food antigens. Simpler than full fasting. Some find it resets food sensitivities.

Gut Lining Support

Repair and protect the intestinal barrier

Leaky gut (intestinal permeability) allows undigested food particles and toxins to enter the bloodstream, triggering inflammation and immune reactions. These interventions help repair and maintain gut barrier integrity.

Recommended

Colostrum Bovine colostrum contains immunoglobulins and growth factors that heal gut lining. One of the best-researched gut healing supplements. 5-10g daily, preferably on empty stomach. Collagen Provides glycine, proline, and glutamine—amino acids that support gut lining repair. 10-15g daily. Bone broth is a whole-food source of the same nutrients. Glycine Amino acid that supports gut lining integrity and reduces inflammation. 3-5g daily. Found in collagen and bone broth, or supplement directly. Also helps sleep. Raw Honey Contains prebiotics and antimicrobial compounds. Manuka honey especially has gut-healing properties. 1-2 tablespoons daily. Choose raw, unprocessed honey.

Advanced

BPC-157 (Body Protection Compound) Peptide that accelerates gut healing in research. Originally isolated from gastric juice. Oral or injectable forms available. Promising but research is largely animal studies.

Microbiome Support

Feed and nurture beneficial bacteria

Your gut microbiome—trillions of bacteria—affects digestion, immunity, mood, and metabolism. A diverse, healthy microbiome is protective; dysbiosis (imbalance) causes problems. These interventions support beneficial bacteria.

Recommended

Time-Restricted Eating TRE improves microbiome diversity and reduces harmful bacteria. The fasting period allows beneficial strains to thrive. Consistent eating windows support circadian rhythm of gut bacteria. Apple Cider Vinegar Contains acetic acid and prebiotics that feed beneficial bacteria. 1-2 tablespoons in water before meals. Also improves stomach acid and digestion. Choose raw, with "the mother." Raw Honey Natural prebiotic that feeds beneficial gut bacteria. Contains oligosaccharides that specifically support bifidobacteria. 1-2 tablespoons daily. Colostrum Contains prebiotics and immunoglobulins that support microbiome balance. Helps crowd out pathogenic bacteria while supporting beneficial strains.

Advanced

Raw Milk Contains beneficial bacteria, enzymes, and compounds destroyed by pasteurization. Legal status varies by location. Source from reputable farms if pursuing this. Controversial but some report gut healing.

Digestive Support

Optimize the mechanical process of digestion

Even healthy food causes problems if you can't digest it properly. Low stomach acid, insufficient enzymes, and poor bile flow are common issues. Supporting the digestive process reduces bloating, gas, and malabsorption.

Recommended

Apple Cider Vinegar Increases stomach acid naturally. Low stomach acid is surprisingly common and causes symptoms that mimic acid reflux. 1-2 tablespoons in water 15-30 minutes before meals. Nasal Breathing Nose breathing activates parasympathetic state ("rest and digest"). Mouth breathing triggers stress response that impairs digestion. Especially important during meals. Time-Restricted Eating Eating within a consistent window allows digestive organs to fully rest and reset. Random eating patterns stress the digestive system.

Advanced

Coffee Enemas Stimulates bile flow and liver detoxification. Controversial but some with sluggish digestion report significant benefits. Requires proper technique and hygiene. Liver Support & Detox Bile from the liver is essential for fat digestion. Supporting liver function improves bile flow. Bitter herbs, milk thistle, and dandelion root are traditional supports.

Reduce Gut Irritation

Remove what's causing damage

The first step in gut healing is removing irritants. Common culprits include processed foods, alcohol, NSAIDs, and specific foods you're sensitive to. Identifying and removing your triggers is often more powerful than adding supplements.

Recommended

Ketogenic Diet Eliminating most carbs removes many common gut irritants (grains, sugars, processed foods). Some find dramatic gut improvement on keto. Also reduces feeding of pathogenic bacteria. Time-Restricted Eating Fewer eating occasions means fewer opportunities for irritation. Consolidating meals gives the gut extended recovery time between exposures. N-Acetylcysteine (NAC) N-acetyl cysteine supports glutathione production and helps protect gut lining from oxidative damage. 600-1200mg daily. Also supports liver detoxification.

Advanced

Activated Charcoal Binds toxins in the gut and can help during acute digestive issues or after exposure to problem foods. Not for daily use—can bind nutrients too. Take away from medications/supplements. Zeolite Mineral that binds heavy metals and toxins in the gut. Some use for detoxification support. Research is limited but generally considered safe. Take away from other supplements.

Gut-Brain Axis

Your nervous system affects your gut

Gut and brain are bidirectionally connected via the vagus nerve. Stress directly impairs digestion and gut health. Conversely, gut problems affect mood and cognition. Calming the nervous system is essential for gut healing.

Recommended

Cyclic Sighing Activates parasympathetic state needed for proper digestion. Practice before meals or when experiencing gut symptoms. 5 minutes significantly shifts nervous system state. Vagus Nerve Stimulation (VNS) The vagus nerve directly controls gut function. Cold water on face, gargling, humming, and specific devices stimulate vagal tone. Improves digestion and gut motility. Mindfulness Meditation Reduces stress that damages gut lining and disrupts microbiome. Regular practice improves gut symptoms in IBS patients. 10-20 minutes daily. HRV Training Low HRV indicates sympathetic dominance that impairs gut function. HRV biofeedback trains parasympathetic activation. Correlates with improved gut symptoms.

Advanced

Non-Sleep Deep Rest (NSDR) Non-sleep deep rest profoundly activates parasympathetic state. 20 minutes can shift digestive function. Especially useful if you can't seem to relax during meals. Float Tanks (Sensory Deprivation) Sensory deprivation creates deep parasympathetic activation. Some with chronic gut issues find regular float sessions transformative. Weekly sessions ideal.

Detoxification Support

Support your body's natural detox pathways

The gut is a primary elimination pathway. Supporting detoxification helps clear toxins that damage gut lining and disrupt microbiome. The liver, kidneys, and lymphatic system all play roles.

Recommended

Liver Support & Detox Liver produces bile for digestion and processes toxins. Supporting liver function improves both. Bitter greens, milk thistle, NAC, and cruciferous vegetables help. N-Acetylcysteine (NAC) Precursor to glutathione—your master detox molecule. Supports liver, reduces oxidative stress, and protects gut lining. 600-1200mg daily.

Advanced

Castor Oil Packs Applied externally over abdomen, castor oil packs may improve lymphatic flow and support liver function. Traditional remedy with anecdotal support. Use 3-4 times weekly. Coffee Enemas Stimulate bile release and glutathione production in liver. Used in Gerson therapy and by some functional medicine practitioners. Requires proper technique. Dry Brushing (Skin Brushing) Stimulates lymphatic flow which supports toxin elimination. Brush toward heart before showering. Simple, inexpensive practice that may support overall detox. Big 6 Lymphatic Drainage Lymphatic drainage movements targeting major lymph node clusters. Supports toxin elimination and reduces inflammation. Can be done daily.

Testing & Tracking

Understand what's actually going on

Gut issues have many potential causes. Testing can identify specific problems—dysbiosis, parasites, low stomach acid, food sensitivities—and guide targeted treatment rather than guessing.

Recommended

Continuous Glucose Monitoring (CGM) Continuous glucose monitoring reveals how specific foods affect YOUR blood sugar. Blood sugar spikes can indicate gut issues with certain foods. Two weeks of data is very educational. HRV Training Track HRV to see how foods and stress affect your nervous system. Low HRV after meals may indicate food sensitivities or digestive stress. Apps make this accessible.