Transform Your Gut Health
Five Habits for Radiant Health
An overview of five key elements of the new habits for radiant health
Why Combining These Works
Each element supports the others:
- L. Reuteri → Seals tight junctions
- Bone Broth → Provides building blocks for repair
- Intermittent Fasting → Gives time for healing, kills bad bacteria
- Fermented Foods → Delivers beneficial bacteria
- Soaked Nuts → Provides minerals without irritation
L. Reuteri: Sealing Your Gut Lining & Reduces Inflammation
L. Reuteri strengthens the seal between gut lining cells, preventing unwanted particles and bacteria from leaking through into the bloodstream and causing problems.
L. Reuteri blocks inflammatory chemicals, produces calming compounds like butyrate, and activates protective healing signals that reduce swelling and irritation in the gut.
Bone Broth
"Liquid gold for your gut - delivering the exact building blocks your intestinal lining needs to heal"
Bone Broth Benefits for Gut Repair
- Collagen: Provides amino acids for healing and strengthening the gut lining
- Gelatin: Coats intestinal walls, reducing inflammation and improving nutrient absorption
- Glutamine: Crucial fuel for small intestine cells; supports repair
- Minerals: Delivers easily absorbed minerals that soothe and balance the digestive system
Intermittent Fasting
"Give your gut the rest it needs - healing happens when digestion stops"
Give Your Gut a Break
Intermittent fasting allows your digestive system to rest, repair, and reset. Three powerful approaches:
- 18/6 Protocol: Fast 18 hours, eat within 6 hours
- One Meal a Day (OMAD): Eat once daily
- 36-Hour Fast: Extended healing window
The 18/6 Protocol
What it is:
Fast for 18 hours, eat within a 6-hour window
Benefits:
- Extended digestive rest
- Promotes gut bacteria diversity
- Reduces inflammation
- Begins cellular cleanup after 17+ hours
One Meal a Day Protocol
What it is:
Eat all your daily nutrition in a single meal
Benefits:
- Maximum digestive rest (23 hours)
- Deep cellular repair and autophagy
- Significant reduction in gut inflammation
- Gut bacteria optimization
The 36-Hour Deep Healing Fast
What it is:
Fast from dinner one day until breakfast two days later
Benefits:
- Peak autophagy (cellular housecleaning)
- Maximum gut lining repair
- Dramatic inflammation reduction
- Gut bacteria reset and rebalancing
How Fasting Heals Your Gut Microbiome
During fasting periods (especially 12+ hours):
- Pathogenic bacteria reduce - with lack of food
- Good bacteria thrive - Many beneficial bacteria are more resilient
- Gut lining repairs - Energy goes to healing
- Diversity increases - Beneficial bacteria species multiply
Fermented Foods
"Billions of beneficial bacteria in every spoonful - nature's probiotic powerhouse"
Sauerkraut & Fermented Foods
Why they're powerful:
- Deliver billions of beneficial bacteria to your gut
- Contain 28+ different bacterial strains
- Produce enzymes that aid digestion
- Create compounds that strengthen gut lining
- Support immune function
Best sources: Unpasteurized sauerkraut, kimchi, kefir, kombucha
Optimal Fermented Food Intake
For gut health benefits:
- Start with 1-2 tablespoons daily
- Build up to 2-6 tablespoons daily
- Eat with meals for best bacterial survival
Key strains: Lactobacillus plantarum, Lactobacillus brevis, Leuconostoc mesenteroides
The Magic of Short-Chain Fatty Acids
Beneficial bacteria produce short-chain fatty acids (SCFAs):
Benefits:
- Feed and heal intestinal cells
- Reduce gut inflammation
- Strengthen immune function
- Support brain health
- Improve mineral absorption
Soaked Nuts & Seeds
"Unlock the minerals - soaking removes the blockers that prevent nutrient absorption"
Why Soak Nuts & Seeds?
Raw nuts and seeds contain natural compounds that can:
- Block mineral absorption
- Cause digestive discomfort
- Trigger inflammation
- Limits enzyme function
Soaking is the solution, which breaks down these "anti-nutrients"
What Soaking Removes
- Lectins: Plant proteins that irritate gut lining
- Phytates: Bind to minerals preventing absorption
- Enzyme Inhibitors: Block digestive enzymes
- Tannins: Interfere with nutrient absorption
Simple Soaking Method
- 1. Place nuts in a bowl
- 2. Cover with filtered water
- 3. Add 1-2 tsp sea salt (optional)
- 4. Soak 14-24 hours overnight
- 5. Drain and rinse thoroughly
- 6. Roast lightly at 150°C-300°F
Keys to Success
- Start gradually - Don't change everything at once
- Be consistent - Daily habits create lasting change
- Listen to your body - Adjust based on how you feel
- Quality matters - Choose organic, unpasteurized, wild-caught
- Stay hydrated - Especially during fasting
- Seek guidance - Work with a health coach
Ready to Heal Your Gut?
You now have the tools to:
- Seal your gut lining
- Reduce inflammation
- Balance your microbiome
- Optimize nutrient absorption
- Transform your health
Start today with one change, then add more as you progress