Gut health 101
Gut Health 101: Eliminate, Nourish & Optimize for
a Healthier Gut & Stronger Immune System
As "flu season" kicks in, many are scrambling to combat colds and illnesses, but could the root of these issues actually lie within your gut? Your immune system is built in your gut, and the choices you make now—like eating processed foods and not managing stress—can weaken it, leaving you vulnerable not just to seasonal illness but also to long-term health consequences.
Whether you’re looking to strengthen your immunity, fix a leaky gut, or simply optimize your overall wellness, here's a guide to building a bulletproof gut using elimination strategies, nourishment, and cutting-edge biohacks to feel your best year-round.
1. Eliminate: Remove Gut-Damaging Foods
Optimizing gut health starts with elimination. Strip out inflammatory foods that disrupt microbiome balance, weaken digestion, and fuel harmful bacteria. Prioritizing whole, nutrient-dense foods is key to restoring gut integrity and overall wellness.
Processed Foods & Additives Ultra-processed snacks, artificial preservatives, and chemical-laden ingredients disrupt gut flora, triggering inflammation and digestive issues. These foods interfere with nutrient absorption and contribute to gut dysbiosis.
Sugar, Sweeteners & Alcohol Refined sugars and artificial sweeteners feed bad bacteria, leading to imbalances, blood sugar spikes, and compromised gut function. Excessive alcohol intake further weakens gut lining, promoting leaky gut and systemic inflammation.
Gluten & Dairy (Quality Matters!) Gluten and conventional dairy can contribute to gut permeability for many people—though quality is often the real issue. Most gluten-containing foods are heavily processed and pesticide-laden. If consuming gluten, opt for organic, long-fermented sourdough made from heritage grains. For dairy, sensitivity may stem from modern A1 casein rather than dairy itself. Start with raw, A2/A2 dairy from trusted sources like Miller’s Bio Farm (code: BAE). If symptoms persist, consider eliminating dairy temporarily to support gut repair before reintroducing high-quality options.
By eliminating these gut-disrupting foods, you'll help reduce inflammation, heal your gut lining, and provide space for nourishing, whole foods to thrive.
2. Nourish: Fuel Your Gut with Whole, Animal-Based Foods
Nourishment is the foundation of gut health. Animal-based foods provide essential nutrients that repair, strengthen, and support optimal digestion. Here’s what to prioritize:
Bone Broth & Collagen-Rich Foods Collagen and gelatin from bone broth supply key amino acids like glycine and proline, which help repair the gut lining and maintain a strong intestinal barrier. Make your own at home with a simple recipe or opt for high-quality options like Northstar Bison, (code: BAE10) which uses reverse osmosis water for purity.
Gelatin for Gut Repair Gelatin plays a crucial role in sealing a leaky gut and reducing inflammation. Try my gut-healing marshmallows made with high-quality gelatin (code: BAE10), or mix it into smoothies, homemade ice cream, and other recipes for an easy nutritional boost.
Fermented< Pickled Foods & Probiotics Naturally fermented foods like kefir, yogurt, sauerkraut, and pickles (recipe below) are rich in probiotics that strengthen digestion and support a healthy microbiome. These foods enhance beneficial bacteria while helping to fight off harmful microbes, improving both gut health and immune function.
Organ Meats & Collagen-Boosting Nutrients Nutrient-dense organs like liver, kidney, and heart are powerhouse foods for gut health. They provide essential vitamins and minerals that support digestion, skin health, and overall vitality. If you’re hesitant about the taste, try my perfectly balanced Vitality Blend at White Oak Pastures (code: BAE10) that includes organs without the overpowering flavor. Or, get them a la carte and incorporate them into your meals in a way that works for you.
3. Optimize: Biohacks to Boost Your Gut Health
Beyond food, there are several biohacks you can incorporate into your routine to optimize gut health and strengthen your immune system.
Cold Plunging: Immersing your body in cold water (cold plunging) has been shown to reset the nervous system, reduce stress, and improve circulation, which can help promote better digestion. Cold therapy boosts your body’s natural defenses, leading to a healthier gut and more resilient immune system. I’ve noticed a huge improvement in my skin and gut health from regular cold plunges. (use code: BAE500)
Red Light Therapy: Use red light therapy (use code: BAE15) at night to improve circadian rhythm and support gut repair. Red light helps regulate sleep, which is critical for gut health since your body heals and detoxes while you sleep.
Light Exposure & Movement: Shorter days in the winter mean less sunlight, but don’t let that affect your gut health. Aim for daily light exposure by stepping outside for a walk (even if it’s cold!) to maintain proper circadian rhythm. Sweat daily through exercise to boost your body's detox mechanisms and support the gut.
Grounding: Walking barefoot on natural surfaces like grass, soil, or sand connects you to the Earth's electrical charge, helping to reduce inflammation and regulate your nervous system. But beyond that, grounding exposes you to beneficial soil-based bacteria, which can support gut microbiome diversity and improve digestion. Aim for at least 10-20 minutes of barefoot time daily to enhance gut health and overall well-being.
Mindful Eating: Stress is a huge factor in gut health. Practice mindful eating—slow down, chew thoroughly, and enjoy your food. A calm, relaxed body will digest better and absorb nutrients more effectively.
Gut-Friendly Recipes: DIY Sugar-Free Pickles
Forget store-bought pickles filled with sugar and preservatives—making your own is easy and healthier. These fermented pickles are perfect for boosting gut health!
Ingredients:
2 cucumbers, thinly sliced (seeds removed)
¾ cup white distilled vinegar
1 ½ cups water
1 tablespoon salt
Instructions:
Slice cucumbers and remove seeds.
Mix vinegar and salt in a small bowl.
Add cucumber slices to a mason jar.
Pour vinegar mixture over cucumbers and top with water.
Seal and refrigerate for at least 8 hours before enjoying!
If you are looking for other recipes for the gut and overall health check out my YouTube Channel for more recipes and tutorials.
Conclusion
Optimize Your Gut Health, One Step at a Time
Take charge of your health by eliminating the gut disruptors, nourishing your body with healing, whole foods, and optimizing your wellness with biohacks. Your gut holds the key to a strong immune system and overall vitality—don't wait for "flu season" to take action. Start now and watch your energy, digestion, and overall well-being thrive!
P.S. Want more gut health tips, recipes, and biohacks? Stay tuned for upcoming content, and be sure to check out my latest blog on animal-based beauty secrets for glowing skin and strong hair!
If you found this guide helpful, share it with friends and family who are ready to take control of their health and thrive through proper nourishment and wellness!
