Research shows that it takes twenty-eight days for the microbiome to adapt to dietary fiber, get the digestive enzymes necessary for fiber processing, and increase SCFA production. The major changes occur within twenty-eight days, and after that things stay fairly stable. We also know that after antibiotics it takes about four weeks for the

Believe it or not, each one of us has a unique “bacterial cloud” that follows us around. We’re each emitting about a million particles into our environment per hour. Close proximity to others has the potential for sharing among our bacterial cloud. Studies show that you’re likely to share microbiome similarities with the people you live with. These

Similarly, in adult humans we see increased SCFA-producing gut microbes with regular exercise. The effect is lost when you stop moving. The fact that SCFA-producing microbes are generated through exercise says a lot. Mother Nature rewards us for good behavior, and the currency is SCFAs.

Ben Franklin, “Early to bed and early to rise makes a man healthy, wealthy and wise.”

There are three supplements that I generally recommend to address some of the challenges in our twenty-first-century life: vitamin B12, vitamin D, and an algae-based omega-3 supplement.

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. Second, you need to synchronize your eating pattern

are most insulin sensitive in the morning and most insulin resistant in the evening. To optimize our eating patterns, we want to anchor our eating around the times that we need our fuel, and then allow our gut to rest for a period of time. This approach is called time-restricted eating, or TRE. Some call it intermittent fasting, but this isn’t

If you’re making a fruit juice, you’re basically creating a sugar beverage. Fructose in whole fruit is fine, but when you toss the fiber it becomes straight sugar.

Green tea is also an excellent source of prebiotic polyphenols. My specific recommendation for green tea is organic ceremonial-grade matcha tea.