Thread by @DivineManhood

If you want to fix your gut health, here's every tip I could come up with:

1. Stop drinking alcohol.

2. Eat plenty of prebiotic fiber. Examples:

• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes

3. Supplement with colostrum, collagen, omega 3's, l-glutamine, and vitamin d3/k2.

4. Stop drinking tap water.

5. Eat gelatinous cuts of meat like the skin-on chicken thighs, bone marrow, and osso bucco.

6. Avoid antibiotics at all costs.

7. Eat fermented foods to enhance your gut bacteria. Examples:

• kefir
• natto
• kimchi
• yogurt
• sauerhraut
• fermented pickles

8. Avoid coffee first thing in the morning and on an empty stomach.

9. Drink bone broth on an empty stomach instead.

10. 90% of the foods you eat should be single-ingredient foods.

11. only indulge in processed "fun foods" 10% of the time or less.

12. Eat zinc-containing foods. They aid in cell division and immune function. Examples:

• steak
• dairy
• shrimp
• chicken thighs
• dark chocolate
• mandatory weekly oysters

13. Get more sunlight.

14. Get a minimum of 7+ hours of quality sleep a night.

15. To enhance your sleep quality:
16. Daily movement
17. No caffeine after noon
18. Practice 4-7-8 breathing
19. Avoid naps after 2:30 pm
20. Block blue light before bed
21. Wake and sleep at same time daily
22. Create a sleep cave: silent, dark, cold

16. Never snack or "graze" throughout the day. Your stomach needs time to heal.

17. Create a 10-14 hour window every day where you are not eating.

18. Stop eating 2-3 hours before bed, and don't eat your first meal until an hour after waking.

19. Avoid high quantities of raw vegetables

20. Consume butyrate-producing foods like ghee, butter, and cheese

21. Limit heavy metal intake from crappy cookware, tap water, and poor-quality fish

22. Eat polyphenol-rich food like berries, organic coffee, and dark chocolate.

Gut health is nuanced. Some people need microbiome testing and a more individualized approach.

But overall, I have found these 22 tips to help both my health coaching clients and myself tremendously.

Give them a go!

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• Low self esteem
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Men, pick yourself up.

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