Fiber Fueled

Delayed-release capsule: We need to get the probiotics to the area in your body where the bacteria actually live, which is in the colon. Without a special delayed-release capsule, many of them will be destroyed by your stomach acid.

it. I like to get my daily dose of prebiotics in my morning coffee. They are soluble fiber and so they dissolve in liquid easily. You honestly don’t even know they’re there.

Arugula-Walnut Pesto

I believe that dysbiosis is at the root of most modern disease. SCFAs can correct dysbiosis, and that’s only the beginning of the health benefits they offer.

There are a few other sources of plant-based omega-3s to be aware of—walnuts, firm tofu, and edamame have a decent amount of ALA, although much less than flax or chia. Beans and Brussels sprouts have a small amount, as well.

It’s all about the cruciferous veggies, specifically broccoli, Brussels sprouts, cabbage, cauliflower, and kale. But there is one food that dominates all others in terms of offering more sulforaphane: broccoli sprouts. These

To properly do TRE, you have to do two things. First, you create time boundaries so there’s a period of food consumption and a period of sustained bowel rest. My recommendation is to rest your gut for at least thirteen consecutive hours, which means restricting your eating hours to eleven or less.

Yes and no. Fasting benefits the gut microbes because they get a break to reset, and anything but water interrupts that. But the fat-burning metabolic benefits continue if you drink coffee and avoid solid food. I personally have had great success with twelve hours of strict water fasting followed by coffee and delaying my first solid food for a few

Good news: SCFA butyrate actually repairs leaky gut by increasing the expression of tight junction proteins and has been shown to actually decrease endotoxin release.