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Gabe Pluguez | Default Kings

@Gabepluguez

Jul 22 • 13 tweets • 3 min read • Read on X

66% of people suffer from poor digestion.

It's the reason you're:

• Gassy
• Bloated
• Gaining weight

And no, this isn't normal.

Here's what's really causing digestive issues (& how to fix yours naturally):

1. Digestive problems are more common than ever

Nearly 70 million Americans suffer from some form of digestive disorder.

& that doesn't include all the people who just "deal with it" & never get help.

If your digestion is off, it affects your:

• Mood
• Energy
• Immunity
• Hormones

2. Most gut issues are caused by modern habits

Your gut isn't broken.

It's just reacting to daily abuse from:

• Seed oils
• Processed foods
• Artificial sweeteners
• Stress & sleep deprivation
• Medications (especially antibiotics)

You don't need a drug—you need a reset.

3. Your gut is the command center for your health

It's home to 70–80% of your immune system.

It's where nutrients get absorbed.

& it's directly connected to your brain.

When your gut is inflamed or imbalanced, it affects EVERYTHING.

4. Signs your digestion is off

Don't ignore the symptoms.

• Skin issues
• Bad breath or reflux
• Brain fog & low energy
• Constipation or diarrhea
• Gas & bloating after meals

If your digestion is off, your whole system suffers.

5. Start by cleaning up your diet

What you eat either fuels your gut—or wrecks it.

Limit this stuff immediately:

• Processed sugar
• Ultra-processed foods
• Seed oils (canola, soy, corn)

Add these daily:

• Bone broth
• High fiber foods
• Goat Milk Kiefer
• Fiber Supplements
• Pro biotic supplements
• Fermented foods

6. Fix your stress

Chronic emotional stress - or not…

Being equipped to handle stress can harm digesting because your brain naturally inhibits digesting when it's in fight or flight.

If you're constantly stressed, fix that first.

7. Rebuild your gut lining

If your gut is damaged, healing takes time.

Support the process with:

• Zinc
• Bone broth
• L-glutamine
• Collagen or gelatin

These help seal the gut lining & reduce inflammation.

8. Support stomach acid, don’t suppress it

Low stomach acid (not too much) is the real cause of reflux.

Fix it with:

• Bitters
• Digestive enzymes
• Apple cider vinegar before meals

This helps your body break down food and absorb nutrients better.

9. Optimize your poop

Yes…

Your poop tells you everything.

Aim for:

• Smooth, brown, and well-formed
• Easy to pass without straining

If it's off, something deeper is going on.

The Bottom Line:

Your digestion is the foundation of your health.

Fix it by:

• Cleaning up your food
• Eating in a calm state
• Supporting your gut lining
• Rebuilding stomach acid

Healthy gut = better body, mind, and energy.

I learned this the hard way

As a teenager, I struggled with IBS so badly that one day I ended up in the ER.

The doctors gave me prescription laxatives.

Didn't fix it.

You know what did?

Eating better foods.

My gut healed naturally when I stopped poisoning it.

Which tip are you trying first?

Let me know below.

& If you enjoyed this thread…

Follow me @Gabepluguez for more content like this.

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More from @Gabepluguez

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 21

The most powerful detox tool in the world:

Activated Charcoal.

99% of people ignore it…

But this ancient black powder has been used for centuries to pull poisons from the body.

Here’s what it is, how it works, and how to use it:

1. What It Is

Activated charcoal isn’t the same stuff you use for grilling.

It’s made by heating natural carbon-rich materials (like coconut shells or hardwood) at high temps.

Then “activating” it to create millions of tiny pores.

Those pores trap toxins like a sponge.

2. Why It Works

Activated charcoal works through adsorption (not absorption):

It binds to toxins, chemicals, and gases in your gut so they can’t get into your bloodstream.

Used in hospitals for overdoses.

Used by biohackers for detox.

Read 10 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 17

The silent killer that wrecks your heart, brain, and kidneys?

High blood pressure.

1 in 2 adults have it, and most don’t even know.

Wanna fix it naturally?

Here are 10 foods that lower blood pressure (backed by science):

1. Hibiscus Tea

Hibiscus contains natural ACE inhibitors—similar to some prescription blood pressure meds.

Drinking it regularly can lower systolic pressure by up to 10 points, according to research.

2. Beets

Beets are nitrate bombs.

Studies show they can reduce systolic blood pressure just hours after consumption.

The natural compounds in beets dilate blood vessels and increase oxygen delivery.

Read 13 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 16

Guy Fieri lost 30lbs while:

• Still eating fast food
• Refusing Ozempic
• Skipping cardio

What was his real secret?

Here’s the exact routine he followed to shed the fat without giving up the foods he loves:

1. He started lifting heavy.

Guy began resistance training 4x per week.

Deadlifts. Rows. Presses.

He built muscle instead of just burning calories.

Why? Muscle burns more calories at rest than fat does.

2. He didn’t quit fast food. He controlled the quantity.

Fieri still filmed Diners, Drive-Ins and Dives.

But instead of eating the whole plate, he’d take 2–3 bites.

Taste everything. Finish nothing.

He didn’t remove the fun. He removed the excess.

Read 8 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 15

Ozempic costs $1000+ every month.

But these 16 fat loss tips cost $0:

1. Most of the time you’re not hungry - just thirsty.

Drink water the next time you feel hungry and you’ll notice the hunger cravings fade away within minutes.

2. You don't crave junk food - you lack emotional control.

A lot of people eat or binge eat junk food as a way to cope with their negative emotions.

Fix your mental health, and you’ll fix your junk food addiction.

Read 18 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 14

Joe Rogan just had the world's top human biologist on his podcast.

He revealed mind-blowing facts about health & longevity that 99% of people wouldn’t know...

Here are my top 8 takeaways:

1. How American Food Is Causing Obesity & Chronic Illness

Chronic illness is often caused not just by what we eat, but how far food is removed from its natural source...

“The distance from the plant to the plate.”

2. Hydrogen Gas Therapy

Hydrogen gas, especially through transdermal (bath) application, reduces inflammation, boosts circulation, improves memory, and shifts the body from fight-or-flight to rest-and-digest.

Read 10 tweets

Gabe Pluguez | Default Kings

@Gabepluguez

Jul 11

95% of men train calves completely wrong.

But they’re the key to:

• Athletic power
• Better ankle stability
• A balanced physique

Here everything you need to know to build massive calves (even if you have bad genetics):

To start...

Your calves aren't growing because you're overcomplicating it.

I've only ever done 2 exercises.

That's it.

And my calves were the first thing my wife noticed about me.

So here's everything you need to know about building bigger calves:

1. Seated Calf Raise

This is my go-to.

Your hips stay still and you can't cheat.

The ankle joint is isolated completely.

No momentum.
No excuses.

Just pure calf work.