20 Minutes of Me Time Every Day

In my last post, I briefly mentioned the importance of carving out some downtime every day as a helpful stress management tool. As explained, it can be any spontaneous outdoor physical activity such as running around with your kids or dog outside. It can be short work breaks or nice long hikes. But it can also be a formal meditation practice or similar relaxing practices to help you quiet any racing thoughts. Giving yourself 20 minutes (or more) of “me time” every day is not selfish. It is there to allow you to better navigate every day’s ups and downs.

A Meditation Practice

If you want to establish a meditation practice, there are some helpful apps for beginners such as Headspace, Calm, and Brightmind. More options are available online, of course – check out Commune! See what resonates with you best. 

Meditation offers a wide range of short- and long-term benefits:

  • It can slow aging of the brain.
  • It can lower blood pressure.
  • It can give you energy.
  • It can improve concentration.
  • It can help you sleep better.
  • It can lift your mood.

Other Relaxing Practices

If a formal meditation practice is not something you would enjoy dedicating some time to right now, there is a plethora of other options that can help relieve stress, relax the body, and do away with shallow breathing. In The New Rules of Aging Well, Dr. Frank Lipman lists the following activities:

  • Knit in a quiet place.
  • Play an instrument.
  • Listen to music you love, eyes closed.
  • Sketch a tree or a person across the way at the park.
  • Walk slowly (in nature or even in the city), being mindful of what’s around you.
  • Dig in the garden.
  • Color in a coloring book.
  • Wander in the woods and collect a certain type of leaf.
  • Watch fish in an aquarium.
  • Hunt for sea glass on the beach.
  • Observe birds or bees in a garden.

In Summary

As you can see, giving yourself 20 minutes of me time every day can easily be done. And the activity can change from day to day depending on your schedule. Just write that time for yourself in a calendar, if needed. Which meditative activity will you pick today?

Until next time!

Reference

Lipman, Frank. The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality. New York, Artisan, A Division Of Workman Publishing Co., Inc, 2020, pp. 143–45.

You can also find me on Instagram.

Thinking About Going Primal/Paleo for the New Year: What Does That Entail?

I explained in my two previous posts that going primal/paleo entails adopting an ancestral health approach to better food choices and to a movement regimen based on our daily energy levels (the opposite of chronic cardio). 

Today, I am going to go over what adopting an overall primal/paleo lifestyle is about. So along with better-quality food and exercise, this includes (as explained in The New Primal Blueprint, by Mark Sisson) the importance of adequate sleep and sunlight, play, avoiding “stupid mistakes,” and stimulating your brain according to your likings to keep it sharp.

Get Adequate Sleep

  • Minimize artificial light and digital stimulation after dark.
  • Create a simple, quiet, dark sleeping environment.
  • Consistent bed and wake times.
  • Calm transitions into and out of sleep.
  • Awaken naturally without an alarm, if possible. 
  • Expose to sunlight upon awakening.
  • Nap when necessary and possible.

Get Adequate Sunlight

Stay in the sun for short increments of time in order to not burn and make sure you expose large skin surface areas enough when you can.

Play

It is also good to include play, which refers to any spontaneous outdoor physical activity such as running around with your kids or dog outside. It can be short work breaks or even nice long hikes! Carving out some downtime every day is an important stress management tool and it enhances productivity.

Avoid Stupid Mistakes

  • Avoid “modern dangers” like texting and driving, for example.
  • Drift away as much as possible from stressful routines/habits. Steer clear of multitasking.

Use Your Brain

Choose fun, creative intellectual activities/hobbies to keep your mind sharp such as: reading, writing, problem solving, and/or musical training. I also like to play brain training games on BrainHQ and Lumosity. And the Duolingo app is a lot of fun to practice a language with!

In Summary

So there you have it! This is what adopting a primal/paleo lifestyle entails – and it doesn’t have to be perfect. We’ve all been doing our best in these challenging times. The main priority is to keep at it. See when it is okay to push yourself a little bit to attain the given goal you set for yourself – but also acknowledge the fact that a day may not be the day. And that’s okay. 

Until next time!

References

Primal Blueprint at-a-Glance Reference Guide. http://www.PrimalBlueprint.com

Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, p. 483.

You can also find me on Instagram.

Thinking About Going Primal/Paleo for the New Year: What Does That Entail?

As mentioned in my previous post, going primal/paleo is about adopting a new lifestyle that emphasizes building new habits to clean up our diet, exercise more optimally, have better sleep hygiene, and learn how to manage the stress in our lives. It focuses on adopting an ancestral health approach. 

In my previous post, I listed which primal/paleo staples were good to have on hand to start eating in a more “ancestral” way. I am now going to explain what exercising in a primal/paleo way means.

So What About Exercise?

Exercising in a primal way is approaching daily movement and exercise in a non-demanding way (the opposite of chronic cardio). It is embracing a life of daily activities that makes time for frequent breaks to stretch and move around enough. Exercising in a primal/paleo way (as explained in The New Primal Blueprint, by Mark Sisson) comprises of:

  • Flexibility/Mobility practices: yoga and pilates, for example, allow for greater mobility and flexibility, while strengthening muscles, including the core. Mobility exercises are beneficial to the tendons, ligaments, and fascia that support the entire musculoskeletal system.
  • Move frequently: make everyday movement (short walking breaks, evening strolls, etc.) a default habit, along with well-designed cardio workouts at 180-minus-age heart rate in addition to the flexibility/mobility practices mentioned above.
  • Schedule: Try to align your workouts (type, frequency, intensity, and duration) with your energy levels each day. Having an Oura ring (which I recently purchased) can help you track your overall readiness each morning.
  • Shoes: progressively allow some barefoot time for low-risk activities to strengthen feet and replicate natural range of motion. Opt for shoes with minimalist design (like Vibram Five Fingers, Nike Free, Merrell, Inov-8, etc.), but make sure you go from a regular 8mm shoe (to maybe a 4mm shoe) to a zero-drop shoe gradually in order to give your body enough time to adjust.
  • Sprinting: all-out efforts of 8 to 20 seconds every 7 to 10 days only if fully energized. Some easier “wind sprint” sessions for conditioning can also be included more regularly.
  • Strength training: brief, intense sessions of 10 to 30 minutes; twice a week is plenty. Go for full-body, functional exercises that help with athletic competency.
  • Stretching: minimal, full-body, functional stretches (like the Grok Hang and the resting Grok Squat) after exercising and/or simply at the end of the day are recommended too.

On a Final Note

You can also check my article on The Primal Blueprint Fitness Pyramid which sums up what should be at the core of an individual’s movement regimen in order to be fit in the most down-to-earth way.

Until next time!

Reference
Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, p. 482.

You can also find me on Instagram.

A Good Stretch Can Go a Long Way!

No matter what our daily activities are, standing or sitting, we can easily tax our backs. So it is essential to incorporate movement throughout the day along with regular stretching to loosen tight muscles and enhance circulation to help nourish the spine. When we do this every day (making sure the form is correct for each movement/exercise of course), this can help strengthen the back, making it more resilient with a spine that is strong and flexible.

What follows are five stretches that can help strengthen the back.

Child’s Pose

This helps with mobility of the spine and relaxation of the lower back muscles.

  • Begin on all fours. Sit your hips back on your heels if possible (if not, you can put a pillow on your heels and sit back on the pillow instead). Your knees are wide open and your big toes are touching. 
  • Reach out your arms forward while your forehead is resting on the floor. 
  • Hold the stretch for 15 to 30 seconds at a time. Repeat 3 times while breathing in and out deeply for maximum relaxation. 

Cat Back

This exercise helps with spine flexion and extension. It promotes proper movement and function of the spine as a unit. The directions are from an Egoscue Method zoom session I attended this year.

  • Start on your hands and knees, where your wrists are placed directly under your shoulders and your knees directly underneath your hips. 
  • Starting with your hips, tuck your pelvis to round your lower back and spine up towards the ceiling while dropping your head and pulling your shoulder blades away from each other. [Breathe out as you are doing this].
  • Starting with your hips, roll your pelvis forward to put the arch in your back while collapsing your shoulder blades together and look up toward the ceiling. Be sure not to shrug your shoulders towards your ears. [Breathe in as you are doing this].

Hip Crossover Stretch

This exercise helps with hip and spinal rotation. The directions are from an Egoscue Method zoom session I attended this year.

  • Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead. 
  • Place your arms out to the side at shoulder level, with your palms flat on the floor. 
  • Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor. Your left foot should now be flat on the floor, along with the outside of your right leg. 
  • Look in the opposite direction and relax your shoulders. 
  • Press the left knee away from your body using the left hip muscles. 
  • Hold [for up to 1 minute], then switch sides and repeat. 

Hamstring Stretch

When we have to bend and lift things (making sure we practice the hip hinge), having flexible hamstrings lessens the stress put on the back. 

  • Lie flat on your back. Place a yoga strap over and around the toes of the left foot and grab both ends of the strap firmly with your hands. Slightly activate the core muscles.
  • Slowly raise the left leg (pulling on the strap) until you feel a stretch in the back of the left thigh.
  • Hold the stretch for 20 seconds or 3 deep breaths.
  • Repeat on the other side.

Psoas (Hip Flexor) Stretch 

If we sit a lot, the front of the hips (where the psoas muscle is) gets really tight and this puts stress in the lower back when we do things upright by pulling the lower back forward. Stretching that muscle can help with that issue. 

  • Step forward with the right leg and bend the knee at about a 90-degree angle. Keep the right knee positioned above the right ankle. (If you have any knee issues you can instead put the right foot on a stable chair or couch, for instance, and bend the right knee. In that case, the left leg will not lie on the floor, of course). Hold on to something if needed.
  • Extend the left leg behind the torso and touch the floor with the left knee. The lower leg lies on the floor. 
  • Move the hips forward (doing a slight pelvic tilt and activating the glutes), pushing the right knee in front of the right ankle. Make sure to keep the right knee pointing forward. You should feel the stretch in the hip area on the left side.
  • Hold the stretch for 20 seconds or 3 deep breaths.
  • Repeat on the other side.

Hope this helps whatever you have to do this holiday season! (And always consult your personal physician before starting anything new). 

Happy Holidays!!

References

“5 Best Back Pain Stretches for Immediate Back Pain Relief.” Dave Asprey, 20 Aug. 2018, daveasprey.com/best-back-pain-stretches-pain-relief/. Accessed 29 Nov. 2020.

Nelson, Arnold G, and Jouko Kokkonen. Stretching Anatomy. Champaign, Il, Human Kinetics, 2007, pp. 98–9, 104–7.

You can also find me on Instagram.

Emergency Foods

No matter how hard we may try to plan our days, we can find ourselves pressed for time on a regular basis. To avoid snacking on unwanted foods when there is just no time for a nice sit-down meal, doing a little prep beforehand can be a lifesaver. Emergency foods are easy to put together. Having those ready when you need them will make you feel good about still taking care of your health while having a zillion other things to do. As mentioned in a previous post, 12 “on-the-Go” Healthy Snack Options, a short list of easy to prepare healthy snack options (or “emergency foods”), paired with occasional good quality protein bars, is an awesome way to stay primal/paleo even on the most hectic days!

Easy Healthy Snack Options

  • Artichoke hearts (with water, preferably in glass jars)
  • Avocados 
  • Beef jerky (homemade or minimally processed)
  • Dark chocolate: 85 percent cacao or above being better
  • Canned fish: sardines, anchovies, and oysters are my favorites
  • Cut-up raw vegetables with nut butters or guacamole
  • Hard-boiled eggs
  • Kale chips
  • Leftovers 
  • Low-glycemic fruits like berries
  • Nuts and nut butters (not to overdo on those though). As a side note, peanuts are a legume, not a nut.
  • Olives
  • Pasture-raised/grass-fed or organic cheese made with raw milk (directly from a farm ideally)
  • Slices of cold meat or poultry (with primal/paleo-approved condiments if needed)
  • Smoothie
  • Soup

In Summary

Unless you are ready to go a little while without food, having any of the above emergency foods on hand can be a blessing in some situations! To this, several primal/keto-approved bars can be pretty handy too. I particularly enjoy the Bulletproof Collagen Protein Bars, Primal Kitchen Bars, Epic Bars, and the Design for Health KTO BARS. Perfect Keto offers some amazing bars too. Having one or two protein bars in your purse or bag at all times is a sure way to satisfy any arising hunger and to stay away from unhealthy snack options.  

Until next time!

You can also find me on Instagram.

Biohacking

Last Saturday, I attended the first-ever Virtual Biohacking Conference. This was a very enriching day filled with talks by numerous renowned speakers. As explained by Dave Asprey, “Biohacking is the art and science of changing the environment around you, and inside of you, so you have full control of your own biology.” Biohacking goes hand in hand with human resilience. Anything you can do to help better (or maintain) your health and wellness can qualify as biohacking. It can be about focusing on improving your sleep, diet, exercise, and/or emotional balance. Tim Gray, one of the conference speakers, said that first, you need to ask yourself why you want to biohack, and then what you need to do, and finally, how.

What You Can Do

Biohacking doesn’t have to be expensive. In a blog post about Biohacking on a Budget: Affordable Upgrades You Can Do Right Now, Dave Asprey lists seven basic “hacks” for anyone to implement:

  • Change your bedtime routine. Here the main things are not to drink coffee after 2 p.m. (for most people), limit your exposure to blue and bright light at night (different software -like f.lux– and blue-blocking glasses are available), and sleep in a room that is fairly cold (around 60 to 67-68 degrees Fahrenheit) and pitch-dark. 
  • Take a cold shower. This gets your body to raise your metabolism in order to heat yourself back up. I like to do two minutes of cold water at the end of each shower and love how energized I feel after that.
  • Experiment with styles of intermittent fasting. There are different options when it comes to eating less often. I like to simply have a couple of cups of Bulletproof coffee (with ghee and MCT C8 oil) in the morning. Then a really light lunch and a regular meal for dinner. See what works best with your biology and your routine.
  • Pay attention to your gut. Your gut health is definitively linked to the types of food you eat, and even if it’s a bit gross, check your poop regularly to see how well your digestion is going. 
  • Move more, especially in the sun (light is a nutrient).

In Summary

Biohacking seems to me like a non-negotiable way of life if you want to keep your energy levels near-optimal as you get older. It’s a way of life to adopt if you want to keep on performing better, whatever your short-term and long-term goals may be. It’s about being more grounded, more in touch with nature and your biology. It’s about being happy to be alive and full of energy to do the things you want to do.

Until next time!

References

Amen, Daniel G. Feel Better Fast and Make It Last : Unlock Your Brain’s Healing Potential to Overcome Negativity, Anxiety, Anger, Stress, and Trauma. Carol Stream, Illinois, Tyndale House Publishers, Inc, 2018, p. 217.

Asprey, Dave. “Biohacking on a Budget: Affordable Upgrades You Can Do Right Now.” Dave Asprey Blog, 27 Feb. 2019, blog.daveasprey.com/biohacking-budget/. Accessed 11 Oct. 2020.

You can also find me on Instagram.

Family Meals

Just like grown-ups, children need to eat a clean, healthy diet filled with nutrient-dense foods. Taking the time to have everybody sit down at the dinner table to share meals together can definitely make a big difference. This can be the perfect time to explain how beneficial certain foods can be or not. This can be the perfect time to introduce new foods for everyone to try. New ideas to make family meals a daily relaxing experience for everyone are always helpful! So what follows is a list of several tips highlighted by Dr. Steven Gundry in The Plant Paradox Quick and Easy.

Presentation Can Go a Long Way

You can use spiralizers and cookie cutters to turn uninviting vegetables into fun edible geometrical shapes. With some supervision, kids can even participate in the food prep, which they will, then, most likely want to taste.

Colorful Meals Are So Much More Appetizing

A colorful plate is definitely more inviting and appetizing, no matter what your age. So make sure each meal offers a nice array of colors.

Have a Salad-Bar Style Meal

Have everybody make their own tacos, for instance, with all the different ingredients put in the middle of the table to fill their grain-free taco shells (or wraps) with. Also, lots of different small dishes to choose from in the middle of the table can be a fun “dim sum” experience for everyone. 

“Get Sneaky”

You can add cut up greens and other veggies into (paleo-friendly) muffin and cookie batters without impacting the flavor and appearance much. Vegetable powders are also a great option.

Add a Dipping Sauce

A dipping sauce, guacamole or other, can make finger foods so tasty. And if you don’t feel like making the sauce yourself, Primal Kitchen offers a wide variety of options.

Use Paper or Metal Straws (as it is better for the environment)

Most kids love using straws, which can be a great way for them to consume nutrient-packed smoothies.

“Kid-Size Servings”

Sometimes, individual portions can be much more fun to eat. Paleo/Primal-friendly recipes about online like Sausage and Eggs to Go. Healthy snacks for kids are also a great option.

What are your favorite easy-meal ideas?

Until next time!

References

Acanfora, Mike. “[BYWG Blog] What You CAN Do To Encourage Healthy Eating In Your Kids.” Beyond Your Wildest Genes, 23 Sept. 2020, beyondyourwildestgenes.com/bywg-blog-what-you-can-do-to-encourage-healthy-eating-in-your-kids/. Accessed 27 Sept. 2020.

Gundry, Steven R. The Plant Paradox Quick and Easy : The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free. New York, Ny, Harper Wave, An Imprint Of Harpercollinspublishers, 2019, pp. 120-24.

You can also find me on Instagram.

What to Prioritize

No matter where we are in age, there are always things we can tweak in order to feel better. To improve or simply maintain our health and energy levels as we get older, there are numerous things we need to work on. Once you start digging, it can look like a never-ending list of strategies to implement and it can be overwhelming. Maybe you don’t know where to start or maybe you are not sure at times that you can keep the goals you have set for yourself.

It’s important to keep in mind that only three things are at the foundation of feeling better: adequate sleep, nutrient-dense foods (which implies doing away with processed foods), and enough exercise/movement throughout the day. These are the pillars needed to build a stronger you. There is more to add to that, of course, but if you don’t prioritize these three things first, whatever else you implement will fall short.

Adequate Sleep

In How to Be Well, Dr. Frank Lipman said, “Some reasons to make sleep a priority: it’s when your body repairs, restores, maintains, and detoxifies itself. How you sleep is as important as how you live during waking hours.” Dr. Lipman recommends, for instance, to:

  • Go to bed when you’re tired.
  • Don’t eat your evening meals too late.
  • Avoid alcohol close to bedtime.
  • Leave technology (and TV) out of the bedroom.
  • Sleep in a very dark room.
  • Stay comfortably cool at night (in a room that is around 60-67 degrees Fahrenheit) as it has been demonstrated that one sleeps better that way.
  • Don’t go to sleep angry.

Nutrient-dense Foods

I had mentioned in a previous post about The Primal Blueprint Food Pyramid which types of foods someone should consider eating (according to the primal/paleo template). The bulk of any meal is vegetables. In smaller quantities then comes meat, fish, fowl, and eggs. The middle of the pyramid highlights the importance of consuming healthy fats, followed by certain foods you can eat in small amounts. Lastly, herbs, spices, extracts, and supplements top the pyramid of primal-approved foods.

Keep in mind that even these primal-approved foods may not work well for everyone. It is up to you to experiment and see how your body responds to each food you consume. To be more attuned to your body and how foods make you feel on a daily basis is part of becoming more knowledgeable about your health and overall wellness.

Exercise/Movement Throughout the Day

In a previous post about The Primal Blueprint Fitness Pyramid, I had explained how moving and exercising enough shouldn’t feel like yet another challenging goal to put on your to-do-list. Our ancestors were doing basic functional movements (squat, crawl, walk, run, jump, climb, carry, throw, etc.) when going about their daily activities.

Our lifestyle has changed tremendously over the centuries, especially in the last 100 years, but this doesn’t mean that we cannot throw in a few stretches and bodyweight exercises (for instance) as simple 1-2-minute-breaks throughout the day every day. Moving frequently, exercising your muscles and getting your heart rate up occasionally is all you have to do.

In Summary

Adequate sleep, better-quality foods, and exercise/movement throughout the day are the necessary first steps on your quest to feeling better before implementing other strategies. The same goes if you want to address daily stress. When we feel rested and with a nice flow of energy, we feel grounded and able to deal with each day’s ups and downs.

Until next time!

References

Gottfried, Sara. Younger : A Breakthrough Program to Reset Your Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years. New York, Ny, Harperone, 2017, pp. 68–69.


Lipman, Frank M D. How to Be Well: The 6 Keys to a Happy and Healthy Life. Houghton Mifflin, 2019, pp. 108-9.

You can also find me on Instagram.

What is Astaxanthin?

Astaxanthin is a xanthophyll carotenoid, a plant pigment found in single-celled freshwater algae. Under stressful conditions, the unicellular green cell Haematococcus Pluvialis (the main source of astaxanthin) makes astaxanthin in lipid droplets. This turns the cells bright red and protects them from the harsh environment. This red substance goes up the food chain and is the source of almost all of the red in crustaceans, fish, and birds. In humans, astaxanthin helps with cellular survival too.

A Few Impressive Numbers

In The Kaufmann Protocol, Dr. Sandra Kaufmann explains that, “When antioxidant capacities are compared, […] astaxanthin is 10x greater than lutein and zeaxanthin, 14x greater than vitamin E, 54x greater than B-Carotene, 65x greater than Vitamin C and 100x greater in antioxidant activity than alpha tocopherol. Astaxanthin is simply more powerful than its competitors.” 

Benefits of Consuming Astaxanthin

Being a remarkable antioxidant and free-radical scavenger, astaxanthin offers many health benefits, as highlighted at draxe.com

  • Improves brain health
  • Protects your heart
  • Keeps skin glowing
  • Eases inflammation and improves immunity
  • Enhances your workout
  • Supports healthy vision
  • Improves cognitive function

In Summary

In a previous post, Eating the Rainbow: Is it Important? I had mentioned the benefits of eating fruits and vegetables of various colors. These colors are the product of different chemicals such as anthocyanins, chlorophyll, and various carotenoids that offer high antioxidant values. Astaxanthin is yet another carotenoid to include in our diet. It is found in abundance in wild-caught sockeye salmon, krill, algae, red trout, lobster, crab, shrimp, crawfish, salmon roe, and red seabream. So pick seafood that contains the “king of carotenoids” whenever you can!

Until next time!

References

Greenfield, Ben. Boundless : Upgrade Your Brain, Optimize Your Body & Defy Aging. Las Vegas, Victory Belt Publishing Inc, 2020, p. 533.

Kaufmann, Sandra, et al. The Kaufmann Protocol : Why We Age and How to Stop It. Kaufmann Anti-Aging Institute, 2018, pp.153-168.

Link, Rachael. “This ‘King of Carotenoids’ Is Even More Beneficial than Vitamin C.” Dr. Axe, 6 Dec. 2018, draxe.com/nutrition/astaxanthin-benefits/. Accessed 13 Sept. 2020.

You can also find me on Instagram.

The Gut Microbiome

The gut has trillions of microorganisms from three hundred up to a thousand different species (it varies from person to person). In Your Personal Paleo Code, Chris Kresser adds that “those microbes have one hundred times more genes than the human genome does.” Stanford microbiologist Justin Sonnenburg concluded: “Humans can be regarded as elaborate vessels evolved to permit the survival and propagation of microorganisms.” We are clearly more bacteria than human!

The gut microbiota (or gut flora) helps with normal gastrointestinal function and with protecting us from infections. Indeed, it is home to most of our immune cells and it helps regulate metabolism. Knowing that the gut microbiota is critical to our overall health and wellness, it is important to stay away from things that can disrupt it.

13 Ways to Help Protect Your Gut Microbiome

The following strategies are mentioned in Young and Slim for Life, by Dr. Frank Lipman:

  • Avoid GMOs whenever possible – we simply don’t know enough about them.
  • Keep away from sweet and starchy foods.
  • Avoid junk food and processed food, as most have trans fats, GMO corn, GMO soy, or industrial seed oils.
  • Keep away from gluten, a protein found in wheat, rye, barley, and some other grains, as well as in soy sauce, seitan, beer, and a lot of packaged and processed foods.
  • Steer clear of preservatives and artificial ingredients.
  • Keep away from conventionally farmed meat, poultry, dairy products, and eggs as they likely contain antibiotics and hormones, and as they likely have been fed on GMO corn or soy.
  • Whenever possible, avoid antibiotics, (NSAIDs, and other medications).
  • Steer clear of artificial sweeteners.
  • Drink filtered water. You can add water filters to your home taps, for instance. Also, there is the Aqua Tru countertop water purifier that I like to use.
  • Consume fermented foods – kefir, sauerkraut, kimchi, or other fermented vegetables. Fermented foods offer natural bacteria that help protect your gut microbiota.
  • Consume prebiotics: foods that have the fiber on which friendly bacteria feed (like garlic, onions, radishes, leeks, asparagus, and Jerusalem artichokes).
  • Find efficient ways to deal with stress.
  • Get sufficient sleep.

In Summary

Hippocrates said, “All disease begins in the gut.” Many things can influence gut health, so we want to do our best to put into practice as many of the above strategies as possible, as a start. By choosing to eat a paleo/primal diet over 6 years ago, I got to eliminate the unwanted or suspect foods that can easily disrupt the gut microbiome. And as mentioned in My Paleo/Primal Eating Habits, I do not contemplate, even for a minute, going back to eating foods that are not beneficial to my health and wellness. 

Until next time!

References

Kresser, Chris. Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life. 1st ed., New York, NY, Little, Brown and Company, Dec. 2013, pp. 162-66.

Lipman, Frank. Young and Slim for Life : 10 Essential Steps to Achieve Total Vitality and Kick-Start Weight Loss That Lasts. Carlsbad, California, Hay House, Inc, 2016, pp. 33–42.

Mailing, Lucy, and PhD. “The Ultimate Quick-Start Guide to the Gut Microbiome.” Lucy Mailing, PhD, 11 Feb. 2020, http://www.lucymailing.com/the-ultimate-quick-start-guide-to-the-gut-microbiome/. Accessed 3 Sept. 2020.

You can also find me on Instagram.