Gut health is an indicator of your overall well-being. Because your gut is the home to over 80% of your immune system it is the master influencer of your happiness and well being.1 Your happiness and energy levels are important to me, and the reason I want to introduce to you the ultimate method to rebuild a healthy gut. Based on scientific-research and honed through work with personal clients, the Gut Rebuilding Formula contains all the steps necessary to complete a total gut health overhaul.
My Gut Rebuilding Formula isn’t a harsh detox or cleanse. Instead, it’s a process to reboot your gut microbiome, which ultimately strengthens your immune system, boosts energy, and in many cases, increases the quality of life overall.
These may seem like extravagant claims, but after 11 years of witnessing patients come to life once they implemented this Gut Rebuilding Formula, I can assure you this has the potential to take you to the next level no matter where you are currently in your health journey.
The three steps of the Gut Rebuilding Formula are simple, yet powerful:
- Feed – First, your body benefits from healthy and nutrient dense foods designed to correct microbiome and bioterrain imbalances. Sometimes supplements are used to help correct imbalances more quickly.
- Strengthen – Next, the focus is all about strengthening your body through healing the gut, proper rest, emotional detox, and hormone balancing.
- Release – Finally, the body needs support to release the burden of chemicals and pathogens that are bringing you down. This includes eliminating what I call ‘kryptonite foods,’ environmental and biological toxins, food allergies, and negative patterns.
Unlike other protocols, we work on each of these simultaneously, which allows maximum healing in record time.
What Are The Benefits of Gut Rebuilding?
I love to lead with the benefits of any solution I propose because it’s why you’re here in the first place, isn’t it? Rebuilding your gut boasts numerous benefits you’re sure to notice quickly.
After completing the Gut Rebuilding Program I’ve had clients experience:
- Steady, natural energy
- Reducing frequency of viral or bacterial infections
- Calmer digestion and reduction in indigestion, gas, burping, constipation, and bloating
- Remission of chronic health conditions
- No more gut-based illness
- Improvement in neurotransmitter balance
- Greater physical strength and endurance
- Better hormonal balance
- A stronger desire to help others
- Emotional stability
- Ability to fast/cleanse without getting ‘hangry’
- Improvement in reproductive capability
- A more diverse and healthier bioterrain
- Clearer skin, eyes, and mental focus
- Greater desire for foods that are both healthy and deeply satisfying
- A more definitive sense of purpose and motivation
Your body needs proper nutrition, a boost in strengthening components, and a reduction of toxic and infectious loads to see a full gut reboot, and this takes time. I recommend you give your body at least two months to take in all the benefits of this process.
After about a month, you may find that your body actually craves each step, much like my previous participants have. This desire is foundational to the success of the Gut Rebuilding Formula. Because once you desire these healing elements, the Gut Rebuilding Formula shifts from a reboot into a way of life, and that is the ultimate goal.
So without further ado, let’s dive more deeply into the three steps so you can begin healing your gut today and reap all the amazing benefits listed above.
1. Feed – Your Body and Bacteria
When it comes to healing your gut and body, I’m going to recommend you focus on eating in a manner that promotes a balanced gut microbiome and bioterrain, while also nourishing your body. Generally, eating this way includes:
- Nutrient dense foods
- A predominantly plant-based diet
- Healthy fat
- Organic protein
- Alkaline foods
Before we jump into specific foods, I’d like to touch on the science behind the gut microbiome and the bioterrain because there are fundamental principles that, once understood, can be applied across the board to any nutritional plan.
Feeding your gut microbiome
The health of your gut microbiome is dependant on diet diversity.2 Similar to ecosystems, a richness in species encourages specialization and healthy competition. We evolved alongside the development of the gut microbiome, which includes trillions of bacteria, fungi, viruses, and protozoa. In essence, the more diverse your diet is, the more diverse your microbiome, a critical aspect of good health.
As a country, we’ve significantly lost dietary diversity over the past 50 years. You might think there are mountains of selection in the grocery store today but once you compare the ingredients of the processed foods, you’ll notice they are s1urprisingly similar.
Food scientists create processed foods with the primary goal of creating something you’ll repeatedly buy for the lowest cost possible. Because of this, the ingredients they are using are not diverse at all. In fact, I often tell clients to stay away from the middle of the grocery store (which is where most processed food live), as much as possible.
Your gut microbiome thrives on diversity. Diversity is what makes the gut microbiome resilient to disease.3 Because of this, science has found that the gut microbiome is primarily responsible for regulating the risk of numerous chronic conditions, including 4
- Inflammatory bowel disease
- Cardiovascular disease
- Type 1 and Type 2 diabetes
- Multiple sclerosis
Your gut microbiome outnumbers your genes by 100 times and plays a role in your body like the incredibly influential organ that it is.5
Feeding your bioterrain
The term bioterrain refers to your body’s vitals, fluids, and nutrients.
Your bioterrain includes the following elements:
- pH balance
- ATP pathways
- Cellular membrane integrity
- Anabolic/catabolic metabolism
Nutrient-dense plant-based foods have the greatest impact on your bioterrain. Depending on your imbalances you should place a greater emphasis on eating certain nutrient-dense foods. Sometimes supplements are also required to correct imbalances more quickly.
Feeding your body
It’s time to focus on the actual foods you should incorporate into your diet to nourish your body, keeping in mind your gut microbiome and bioterrain. Key factors to observe include diversity for the gut microbiome and nutrient-density for the bioterrain.
With this in mind, here are some of the best foods you can eat:
A predominantly plant-based, organic diet:
- Fermented foods such as sauerkraut and kimchi
- Dark leafy greens – parsley, cilantro, spinach
- Vegetable fruits – cucumber, avocado
- High alkaline – celery, fennel bulb
- Cruciferous veggies – broccoli, Brussel sprouts, bok choy, kale
- Root vegetables – beets, carrots, celery root
- Spices – often overlooked, use spices liberally, as they are packed with healing properties – my favs are: turmeric, oregano, thyme, coriander
- Grass-fed butter
- Coconut oil
- Olive oil
- Flax seeds
- Chia seed
- Wild caught salmon
- Grass-fed beef and organ meats
- The further you can get from the conventional food system the better when it comes to meat. Your local farmer is far better than any factory farm, including organic labeled products.
- Fish low on the food chain (low heavy metals) – herring, sardines, anchovies
- Wild caught salmon
- Grass-fed beef
- Pasture raised chickens
- Organ meats
Alkaline forming foods:
Acidic foods cause inflammation and illness in the body. When you eat a high alkaline diet, you reduce your risk of disease or death from many chronic conditions.6 Some of the best include:
- Alkaline water
Again, sometimes supplementation is necessary to help correct imbalances quickly. During the Gut Rebuilding Formula, I recommend participants invest in nutrient testing to check for any deficiencies. Supplementation can then be personalized based on test results.
2. Strengthen – Your Gut and Energy
To strengthen your body most effectively you should focus on healing the gut, proper rest, emotional detox, and hormone balance.
The power of fermented foods
After getting more plants in your diet, I recommend consuming fermented foods, which exposes your body to probiotics and helps your gut extract nutrients more efficiently.
Fermented foods and probiotics also add bacteriocins to your gut’s ecosystem, which enhances human health.7 Bacteriocins are proteins produced by certain bacteria that inhibit the growth of another. In a sense they are antimicrobial but in a specific and advantageous manner.
Use herbs and supplements to support the microbiome
Incorporate gut healing herbs and other supplements, specifically those that support the gut microbiome. Some of my favorites include:
- Aloe vera
- Slippery elm
- Collagen or bone broth powder
- Alkaline protein powder
Increase rest to induce healing
In the US, we don’t take rest seriously. We seem to hold on to the idea that it’s something to be proud of if we can get through the day on little sleep. Research indicates that sleep is far more critical than we ever realized, especially since without enough, it negatively manipulates the gut microbiome.8
In addition to sleep, you need to get enough rest between exercise sessions. For those of you that are exercise junkies, you might find that increasing your rest days not only helps your gut health but also improves your results in the gym. Sure, exercise has been shown to improve the diversity of the gut microbiome, but too much can also be bad for your gut. 9, 10
Reduce emotional burden and improve gut health
It’s not enough to solely focus on what’s going into your body through your mouth. You need to also consider how your nervous system impacts your gut because the two undeniably interweave.11 Specifically, your enteric nervous system, or the nervous system of your gastrointestinal tract, is largely responsible for your emotions and vice versa.
Through communication via the vagus nerve, your gut and brain symbiotically impact your emotional well-being. You may think the brain does most of the talking, but we are discovering it’s actually the gut that’s primarily involved in influencing your everyday emotional well-being.12
Sympathetic dominance is when the portion of your nervous system most responsible for fight-or-flight responses is firmly in charge. This dominance can lead to anxiety, depression, insomnia, and adrenal fatigue. When you implement the Gut Rebuilding Formula, you should simultaneously work on your emotional well-being. Fortunately, due to this intricate link between the gut and your emotions, you should find improvement in your emotional health when you heal your gut.
Increase insulin sensitivity
Many of the steps mentioned help improve insulin sensitivity, but working to enhance this factor is worth talking about on its own. How sensitive your body is to the hormone insulin is a good indicator of overall health. When your body constantly needs more insulin to get the same effect (usually due to poor diet), it leads to prediabetes and ultimately results in a diabetes diagnosis.
When your body is sensitive to insulin you reap numerous benefits including improved hormone balance, restored neurotransmitter equilibrium, and accelerated weight loss. Some of the best things you can do to increase your insulin sensitivity include:
- Eliminate sugar and refined carbs
- Strength train
- Eat more healthy fats
- Eat low glycemic foods
- Ensure you have enough magnesium (essential for proper insulin signaling) 13
- Eat certain foods – vinegar, sauerkraut, soluble fiber, nuts, turmeric, ginger, cinnamon, garlic, and green tea
- Utilize the power of herbal medicine for a natural blood sugar response – holy basil tea and extract is wonderful
- Lower cortisol – this stress hormone interferes with the breakdown of insulin, which means lowering your stress levels can make a drastic difference in your insulin sensitivity
These steps improve insulin sensitivity, which is critical to restoring neurotransmitter and hormone imbalance.
3. Release – The Toxins and Inflammation
The final part of the Gut Rebuilding Formula is to eliminate toxins, support your body’s detox pathways, and reduce inflammation. There are several ways this can be done, including:
1. Reducing your toxic burden – The best ways to do this include:
- Use only natural cosmetics and personal care products
- Opt for safe and natural home cleaning products
- Eliminate heavy metal sources such as aluminum pans, fish high in heavy metals, and mercury fillings
- Eliminate all BPA plastics
- Check mattresses and furniture for unsafe off-gassing chemicals
- Forgo the use air freshening spray
- Test for mold growth in your home
- Consider purchasing air and water filters for your home
2. Eliminating ‘Kryptonite’ foods – The biggest culprits here are:
- Anything fried – especially in trans fats (avoid hydrogenated everything)
- Vegetable oils high in omega-6 such as canola oil
- Refined carbs
- Artificial flavors, preservatives, colors, fats, or sweeteners
- Anything you’re sensitive to or that causes you allergic reactions
3. Testing for and eliminating foods to which you are allergic or sensitive – The most common are:
- Tree nuts
- High histamine foods 14
4. Treating existing infections – Work with your health practitioner to test for and ensure you are free of any viral, bacterial, or fungal infections. If you struggle with chronic health problems, a few worth checking for include:
5. Reducing emotional burden – Remember the enteric nervous system and sympathetic dominance? When you practice emotional release, you reinforce the cycle of improved gut health and improved emotional well-being.
6. Balancing the gut microbiome – When you balance the gut microbiome, it helps reduce the amount of damaging endotoxins released by harmful bacteria, which in turn reduces the toxic burden on your body overall. 17
7. Restoring hormone and neurotransmitter balance – The best way to do this is through entering a state of rest and restoration while getting the proper nutrition.
You’ve probably noticed that some of the better ways you can release toxins and reduce inflammation are similar to other steps in the Gut Rebuilding Formula. Specifically, numbers five, six, and seven on the above list are also techniques that contribute to the Feed and Strength stages. The steps in this process reinforce one another, which gives you the power of compounding benefits.
For example, when you take the steps to heal the gut microbiome through diet, you reduce stress and sympathetic dominance, which in turn accelerates the gut microbiome rebalance. Additionally, these two reinforcing factors then reduce inflammation and alleviate pressure on the detox pathways of your body, which supports every step of this process.
This Gut Rebuilding Formula is everything you need to completely reboot your health and begin the journey towards your best, most fulfilling life today. Using the three simple steps of feed, strengthen and release, you too can be on the path to your happiest, healthiest and most energetic self possible. If you’d like more information about following the formula, click below to join our free Gut Rebuilding webinar.