In 2023 we are working through the 10 chapters of The Health, Energy & Longevity Plan, digging deeper into each aspect of the plan on a monthly basis. If you’d don’t want to wait, click here to access the whole booklet now.

Scientists and physicians increasingly understand a healthy gut microbiome as essential to human health.

Your gut contains trillions of bacteria living symbiotically within you. You provide a home and ideally the right types of fiber for them to eat, and in return they produce hormones, enzymes, growth factors, and other things your body needs.

When your microbiome isn’t working well with you it’s called dysbiosis . Sometimes this can be caused by taking antibiotics to kill an infection, which can simultaneously wipe out your healthy gut bacteria . Sometimes you starve these bacteria by not having enough of the right kinds of fiber, and then they start attacking the mucous layer of your gut, creating a condition called “leaky gut” which enables larger molecules to get into your bloodstream, causing inflammation and an immune system response.

Much remains to be learned about the optimal mix of bacteria in the gut, but for now a good approach seems to be first to use daily fermented foods such as apple cider vinegar, kombucha or sauerkraut to “weed” the garden.

Seeding the garden with a probiotic that contains at least 50 billion colony- forming units (CFUs) and at least a dozen different strains of bacteria promotes healthy diversity. You may need to do this intensively for four to six weeks, especially if you have been ill or on antibiotic treatment.

Some people continue taking probiotics daily, while others feel this initial course is sufficient provided you follow the third step, which is to “feed” the garden with prebiotic fibers. Green bananas or raw potatoes are good sources, but they also contain other carbs. We make a delightful yogurt out of half-and-half and heavy whipping cream, and put 3-4 scoops of inulin powder in each daily serving.

Eat some of these every day:

• apple cider vinegar
• kombucha
• sauerkraut
• kimchi
• live culture yogurt
• pickled vegetables
• kefir

Remember to check back each Wednesday for another post offering practical advice and education about topics addressed in The Health, Energy & Longevity Plan.