Nutrition and Practices

That concludes our deep dive into the gut. I hope you can see the importance of why taking care of your gut is so important to the function of your mind.

Your gut is not only the gatekeeper to your body but it’s your second brain. There are networks that connect your gut and brain, and the better condition your gut is in, the more your brain will benefit.

Putting Gut Health Into Practice

Remember that it all starts with mastering digestion and all the things that go along with that. It may not be a bad idea to revisit the previous lessons and really focus on the practice of gut health.

Daily Habits for Better Digestion

Here is a summary of the key practices to incorporate daily:

Before eating:

• Take digestive bitter herbs 15 minutes before meals (dandelion root, angelica root, orange peel, fennel seed, ginger)
• Take digestive enzyme supplements 15-20 minutes before eating
• Take HCL supplements midway through the meal if needed (follow the HCL challenge protocol)

While eating:

• Always eat in a calm, parasympathetic state
• Sit down and be fully present with your food
• Chew each bite thoroughly — aim for 30 chews per bite
• Avoid liquids while eating and for 30 minutes before and after

Diet foundations:

• Include adequate fat and protein in your diet to stimulate CCK production
• Eat plenty of fiber from fruits, vegetables, and resistant starches to support short-chain fatty acid production
• Avoid highly processed foods that can weaken the esophageal sphincter
• Limit caffeine intake around mealtimes

Lifestyle:

• Manage stress throughout the day to stay in a parasympathetic state
• Listen to calming music or eat with friends and loved ones who keep you in good spirits
• Be patient — your gut problems didn’t start in a day and cannot be fixed in a day

You probably won’t master this in a day, so be kind to yourself and enjoy the process of watching your digestion and thinking improve.

We’re just getting started with all of this. In the next module we’re getting into blood sugar and how to manage stress by managing blood sugar. It’s going to be great!