A 294-person randomized trial tested three diets over 18 months and tracked how each one changed the gut microbiome and metabolic health.

The polyphenol-rich version outperformed others at every level. Microbiome changes seemed to be driving the improvements.

Here’s what it showed: 🧵 The trial randomized 294 adults with obesity and poor lipid profiles into three groups:

1. Standard healthy dietary guidelines (control)
2. Mediterranean diet + 28g/day walnuts (rich in polyphenols)
3. Green Mediterranean diet + 28g/day walnuts + daily green tea (3-4 cups) + 100g/day Mankai (polyphenol-rich plant)

Both Mediterranean groups were calorie-restricted and received the same walnuts, so the only difference between them was the added green tea and Mankai.

All three groups received physical activity guidance. Stool samples were collected and sequenced at baseline and 6 months.

PMID: 35264213

If you're trying to fix your gut, avoid these 10 mistakes.

Most of them are extremely common and can be the difference between actually making progress and spinning your wheels for months or years.

🧵 1. Assuming your situation is the same as someone else's

Just because you have the same symptoms doesn’t mean your situation is the same. Every digestive issue has overlapping symptoms with other issues.

Bloating alone can be caused by dozens of different things. If you're basing everything on a surface level analysis of symptoms, there's a good chance you incorrectly assume what the cause is.

Most digestive issues also have several factors involved. Gut issues are often like an onion with multiple layers. Some of those layers don't have symptoms you can identify them through.

So going off symptoms alone will often result in things being missed.

Even two people both dealing with SIBO could need entirely different approaches.

While they might both have the same overgrowth, the deeper issues causing it and allowing it to persist along with the downstream effects could be completely different. So the specific things each person needs to resolve it will be different.

This is why it's important to understand your specific situation beyond just symptoms.

Track your diet, bowel movements, tolerances and symptom patterns over time. Look for patterns.

And when you're considering a protocol or treatment, understand what it specifically does so you can determine if it's actually relevant to what you need.

Your body makes its own Ozempic.

It regulates appetite, blood sugar, and insulin sensitivity. The same systems that break down and lead people to consider the drug in the first place.

Before you jump on a GLP-1 agonist, read this. 🧵 GLP-1 is produced by cells in your gut lining called L-cells. When it's working properly:

- Brain gets a clear fullness signal
- Insulin released with rising blood sugar
- Liver stops dumping excess glucose
- Post-meal blood sugar spikes blunted

Ozempic mimics this hormone and binds to the same receptors. Your body's natural GLP-1 pulses for minutes. The drug lasts about a week (why it works so well).

Your skin issues might not be a skin problem.

I've helped clients clear eczema, psoriasis, rosacea, and acne they'd battled for years without doing a single thing to directly target the skin.

Here’s how: 🧵 Typical approach to skin issues: topical steroids, immune suppressants, biologics.

These cost thousands annually (biologics can run $50k+/year for psoriasis) and come with risks like skin thinning, infections, increased cancer risks.

The real problem is that they only suppress downstream issues, not causes.

There's a reason traditional cultures gave bone broth to people with gut issues for centuries.

They understood something modern medicine has forgotten.

Here's how it supports gut healing: 🧵 Bone broth became such a health meme that people stopped taking it seriously.

While influencers slapped "gut healing" labels on everything, bone broth quietly remained one of the most actually effective tools for repairing your gut.

Here's why:

The compound that can heal your gut lining, lower inflammation, calm your nervous system and support the gut-brain axis?

BPC-157.

A refresher on what it is, what it does and how to think about using it: 🧵 I’ve talked about BPC‑157 before.

But it’s been a while and I still get questions about it weekly.

So after years of researching and using it, here’s my take on what it does, what it doesn’t do and how I think about it.

*None of this is medical advice, info only

Gut overgrowth is behind way more issues than people realize: chronic fatigue, skin or histamine flares, brain fog, hormone chaos & even autoimmunity.

Here’s why it typically happens and what actually works to fix it:

THREAD Overgrowth is the most consistent issue I see in lab testing across the people I’ve worked with. By far.

It’s often missed because it doesn't always "feel" like a gut issue.

Especially when the only real symptoms are things like skin issues or brain fog.

Few people take minor symptoms seriously.

If they knew what they were warning signs of and what ignoring them could do, they wouldn’t.

Here are 6 “small” issues that could become a much bigger deal than you think: 🧵 1. Constipation & diarrhea

Not “normal.” Not “just food.”

Constipation = toxins stuck inside = brain fog, low energy, poor hormone function

Chronic diarrhea = malabsorption = nutrient loss, dehydration, fatigue

When bowel movements are off, everything is off.

Struggling with digestive issues?

Loading up on supplements alone isn’t going to heal you. You need to have your diet dialed in with healing foods.

Here are 8 powerful foods that repair your gut lining, reduce inflammation and restore balance. 🧵 Coconut Oil 🥥

- Kills harmful bacteria, yeast & parasites
- Repairs gut lining & reduces inflammation
- Boosts metabolism & bile flow for fat digestion

Cook with it, blend into smoothies or eat a spoonful.

If there was a food that was anti-inflammatory, boosted immune function, helped heal your gut and even helped fight off cancer would you consume it?

That food exists, it's called colostrum.

THREAD
Colostrum is a fluid certain female mammals including humans produce after giving birth.

It’s called liquid gold because it’s a highly concentrated milk packed with bioactive compounds.

Cheap but highly effective thing to use for improving your gut health:

-- THREAD -- 1. Ginger

This remains one of the most underappreciated tools for gut health. Ginger is:

- Anti-inflammatory
- Antimicrobial
- Quorum sensing inhibitor
- Supports migrating motor complex
- Supports bowel movements
- Supports microbiome balance
- Promotes neurotransmitter balance
- Increases antioxidant enzymes

It’s cheap, you can find it at almost all grocery stores and it’s versatile too. You can enjoy the benefits of it from adding it to food, having it in tea form or supplementing it.

A big reason people don’t fully resolve their digestive issues is that they never truly find the root cause of them.

Here are common issues people deal with today and what I’ve often see as the root cause contributors to them.

THREAD I’ve worked with nearly 200 people to resolve digestive issues, many of which spent years trying without success. Almost all struggled so long because, despite their significant effort, they hadn't identified the true causes.

Finding and addressing this is THE key to making sustainable progress.

Struggling with skin issues like acne, rosacea, or eczema that won't go away?

For many people, these stem from gut problems that no cream or serum will fix.

Here’s how and why fixing your gut may help fix your skin: 🧵
I’ve shared many stories about helping clients clear up a wide range of skin issues including eczema, psoriasis, dermatitis, rosacea and acne.

We didn’t use immunosuppressants or topical products at all. We simply focused on what for them was the root cause: issues in their gut.

Leaky gut is an overlooked cause of many people’s loss of libido, brain fog & even autoimmunity.

The surface level advice like “take zinc” isn’t a long-term solution.

There’s more to the story.

– THREAD – The gut lining is naturally selective, allowing only nutrients and fluids to pass through.

Leaky gut occurs when this selectivity breaks down, making it overly permeable. This allows harmful substances like undigested food, toxins, and LPS to leak into the bloodstream, triggering issues.

Did you know over 50% of people have a bacteria in their gut that causes ulcers, gastritis and even cancer.

Here’s what you should know about H pylori.

THREAD H. pylori infects approximately 4.4 billion individuals globally.

Through its ability to produce toxins, disrupt microbiome composition, trigger chronic inflammation and other factors, it is linked to very serious complications including cancer.

It’s transmitted primarily from person to person and water or food contamination.

Had to use antibiotics?

There can be many unintended consequences that come with it which your doctor probably didn’t mention.

Here’s some of them and what I’d do about it.

THREAD I am not of the belief that antibiotics are objectively bad. It’s just simply not true.

I highly doubt anyone is turning them down if they're fighting for their life in the hospital with a serious infection.

That said, when someone is trying to fight off pathogens in the gut, there are natural alternatives that are a much better option.

Dealing with histamine issues? Read this.

🧵 Severe histamine reactions often indicate underlying issues like inflammation, dysbiosis, leaky gut, toxins, kidney dysfunction, or nutrient deficiencies.

Addressing the root causes is key to resolving the problem, not just avoiding high-histamine foods or triggers.

Over 60% of the population admits to dealing with digestive issues at least once a week.

Here’s 5 simple things you can do daily to improve your gut health.

THREAD 1) Posture

Few people are aware of the importance of posture when it comes to gut health.

Poor posture can contribute to issues with motility, detoxification and reflux.

It’s important always, but particularly during bowel movements.

12 powerful tools for LEAKY GUT

🧵 1. Marshmallow root

Marshmallow root is a potent gut healer through several mechanisms.

Marshmallow root supports gut healing by forming a protective layer over irritated areas, promoting mucosal cell repair and reducing inflammation. It also inhibits the tissue-degrading enzyme hyaluronidase-1, aiding in gut tissue preservation and restoration.

Surface level generalized advice like “follow a low FODMAP diet” or “supplement probiotics” isn’t going to heal your gut.

But taking this approach will.

THREAD🧵 One of the biggest reasons people don't resolve their digestive issues is because they rely on surface level generalized recommendations.

Digestive health is complex.

Resolving issues requires solutions that take this complexity into account, not basic things that address one small aspect of a larger problem.

Reflux is a common issue.

People usually struggle with it for YEARS sometimes without ever getting relief let alone resolving it completely.

Here's why: (thread) Most of what we’re told to do about reflux is wrong.

Traditional healthcare often overlooks the real issues and in many cases just masks symptoms while worsening the bigger picture.