2 years ago I found out I had leaky gut.

I patched up my gut but my hormones were still out of whack, so my doctor referred me to specialists.

None of them knew how to help me so I said “fu*k it” and healed myself.

Here’s how I did it:



I needed to find the root cause.

I was tired of masking my symptoms with supplements.

So I dug deep to find the root causes of my gut issues.

Here are the 6 steps I took 👇

Chronic stress is the #1 cause of metabolic disease.

Your doctor won’t help you avoid it, but I will.

Here are 6 ways to reduce your stress levels naturally:

1. Stop eating ultra-processed foods. Proper nutrition has taken a backseat to conveniency.

73% of the U.S. food supply is now ultra-processed.

Gravitate towards:

-Fruits/veggies
-Animal protein
-Healthy fats (olive/coconut/avocado oil or animal fats)

Stay away from:

-Seed oils
-Sugary drinks
-Boxed/bagged items

Antinutrients are disrupting your hormones and destroying your ability to absorb vital nutrients.

Here are 5 antinutrients to look out for and their sources: Antinutrients are in grains, legumes, nuts, fruit & plants.

They protect plants against predators but they also interfere w/your ability to absorb vitamins/minerals.

THERE ARE BENEFITS to eating these foods if they aren't consumed too often!

Here are the 5 to look out for👇

40% of adults suffer from gut issues worldwide.

This only includes people who have been diagnosed by a doctor...

Here are 7 foods to strengthen your gut so you can avoid/improve these issues: 1. Kefir

This fermented milk drink...

⚡️Is low in lactose
⚡️Adds "good" bacteria to gut
⚡️Protects gut from "bad" bacteria

It also heals wounds, alleviates allergies, etc.

Try it out as a base for smoothies + dressings.

My go-to brands are Maple Hill, & Alexandre.

75% of people experience stress that negatively impacts their physical or mental health.

Here are 40 ways to reduce stress levels:

1. Music at 60 BPM 2. Sunlight
3. Exercise
4. Cold therapy
5. Peppermint oil
6. Gratitude journal
7. Massage therapy
8. Playing with animals
9. Getting out in nature
10. Microdosing psilocybin
11. 24-hr technology break

Food companies are sneaking toxic ingredients into your food.

And they put labels on them that carry no value to make you think they're "healthy".

Here are 6 things you need to look out for and how to recognize them: The food industry thrives from your ignorance.

They push foods that…

🔷Make you addicted
🔷Don’t cost a lot for you to buy
🔷Don’t cost a lot for them to produce

No matter how dangerous they are for you.

All they want is the $ in your pocket.

Here's how they do it 👇

You spend 1/3 of your life asleep

But 62% of you get sub-optimal sleep

Here are 32 tactics to transform the quality of your sleep: Poor sleep lowers your sex drive, weakens your immune system, destroys your focus, and leads to weight gain.

It also increases your risk of developing chronic diseases such as cancer and diabetes.

Here are the tactics you can use to avoid these negative outcomes 👇

2+ billion people in the world are nutrient deficient.

And most don’t know why they need micronutrients, how much of them to consume, or where to get them from.

Here’s my micronutrient cheat sheet: Micronutrients are made up of vitamins and minerals.

Each vitamin/mineral serves a different purpose when it comes to achieving optimal health.

Let me show you the function of each and which sources will help you achieve optimal levels 👇

Stress is one of the biggest gut health killers.

Here are 5 ways to reduce your stress levels and improve your gut health: Stress reshapes the makeup of gut bacteria through hormones + inflammation + autonomic nervous system.

As a result, gut bacteria releases metabolites + toxins + neurohormones that destroy our eating habits/mood.

Let me show you some strategies to avoid these consequences 👇

A healthy gut leads to a life free of disease.

But 4 of every 10 adults across the world struggle with gut issues.

Here are 40 strategies you can use to transform your gut health: 1. Eat the rainbow.
2. Walk after meals.
3. Chew your food for longer.
4. Separate solids from liquids.
5. Stay away from raw vegetables.
6. Eat probiotics (ie. kimchi, raw yogurt, etc).
7. Eat prebiotics (i.e. garlic, asparagus, leeks, etc).

Don’t have time to eat healthily while traveling?!

B.S.

Here are 5 strategies you can use to prioritize healthy food that tastes amazing without sacrificing additional time and effort: Eating healthily while traveling can be hard because you're out of your comfort zone.

It’s easy to say “fuck it” and give up on looking for the best options.

This can lead to self-criticism and can make it hard to enjoy your trip.

Let me show you how to avoid this feeling 👇

Over the past 3 months, I've done everything in my power to improve my sleep

I got life-changing results by….

1. Getting A.M. sunlight
2. Dimming lights at night
3. The 321 method

Case study on @FitFounder

Let’s go 👇 Our circadian rhythm is our body's internal clock.

It tells us when to eat, sleep, exercise, etc.

When we go against our circadian rhythm we have issues sleeping, focusing, staying energized, etc.

Here are the tips Dan taught me to better align myself with my circadian rhythm!

130 billion meals or $408 billion worth of food are thrown away every year in the U.S.

This is 40% of all food in America.

Here are 5 tips to store food for longer and avoid waste: Throwing out food is not a good feeling when...

-We have to take more trips to the grocery store
-We spend more of the money we worked hard to earn
-We have to prep more food for ourselves and our family

Let me show you how to avoid these things 👇

2 years ago I found out I had leaky gut + chronic inflammation after taking a stool test.

I patched up my gut but the inflammation remained so my doctor referred me to specialists.

None of them knew what the problem was so I said fuck it and healed myself.

Here’s how I did it: I needed to find the root cause.

My gut issues were caused by:

➡️Not eating enough
➡️Eating too much protein
➡️Reducing my supplement intake
➡️Over-training and under-moving
➡️Failing to separate solids and liquids
➡️Eating foods that my body doesn’t tolerate