Gut Health
Your second brain. The gut houses 100 trillion bacteria, 70% of your immune system, and produces most of your serotonin. All disease begins—and ends—in the gut.
The Gut Ecosystem
Microbiome
Trillions of bacteria, fungi, viruses. More genes than your own DNA. A complete ecosystem.
Gut Lining
Single cell layer with tight junctions. Barrier between inside and outside world.
Mucus Layer
Protective coating that keeps bacteria at safe distance from cells.
GALT
Gut-Associated Lymphoid Tissue. Where most immune decisions are made.
Enteric Nervous System
500 million neurons. "Second brain" that can function independently.
Gut-Brain Axis
Bidirectional communication via vagus nerve, hormones, and immune signals.
⚠️ What Damages Gut Health
Antibiotics
Kill good bacteria along with bad. Can take years to recover diversity.
NSAIDs
Ibuprofen, aspirin damage gut lining. Increase intestinal permeability.
PPIs
Acid blockers change gut environment, allow bacteria overgrowth.
Processed Foods
Low fiber, high sugar, emulsifiers, preservatives all harm the microbiome.
Glyphosate
Herbicide that disrupts gut bacteria and damages tight junctions.
Chronic Stress
Cortisol damages gut lining, shifts microbiome toward pathogenic species.
Alcohol
Damages lining, disrupts microbiome, promotes leaky gut.
Low Fiber
Starves beneficial bacteria. They eat mucus layer instead.
C-Section/Formula
Disrupts initial microbiome seeding. Effects can last lifetime.
Signs of Poor Gut Health
Digestive
- • Bloating
- • Gas
- • Constipation/diarrhea
- • Heartburn
Skin
- • Acne
- • Eczema
- • Rosacea
- • Psoriasis
Brain
- • Brain fog
- • Anxiety
- • Depression
- • Poor focus
Immune
- • Frequent illness
- • Allergies
- • Food sensitivities
- • Autoimmune conditions
Energy
- • Fatigue
- • Poor sleep
- • Energy crashes
Cravings
- • Sugar cravings
- • Carb cravings
- • Never feeling satisfied
The Gut-Brain Connection
Neurotransmitter Production
- • 90% of serotonin made in gut
- • 50% of dopamine made in gut
- • GABA produced by gut bacteria
- • Gut bacteria influence brain chemistry
Vagus Nerve Highway
- • Direct communication gut ↔ brain
- • 80% of signals go up (gut to brain)
- • Gut feelings are real
- • Stress reduces vagal tone
✅ Restoring Gut Health
Remove Irritants
Identify and eliminate food triggers, reduce medications when possible.
Eat Fiber
Feed beneficial bacteria. Vegetables, resistant starch, prebiotic foods.
Fermented Foods
Sauerkraut, kimchi, kefir, yogurt provide live bacteria and postbiotics.
Bone Broth
Collagen, glycine, glutamine support gut lining repair.
L-Glutamine
Primary fuel for intestinal cells. Helps repair leaky gut.
Zinc
Essential for gut lining repair and tight junction integrity.
Manage Stress
Chronic stress directly damages gut. Parasympathetic state for digestion.
Chew Thoroughly
Digestion starts in the mouth. 30+ chews per bite reduces gut burden.
Diversity
Eat 30+ different plant foods per week. Diversity creates resilience.
