Our gut is often referred to as our “second brain” for good reason—it's home to trillions of microbes that influence everything from digestion to mood to immune function.
If you're struggling with chronic fatigue, skin issues, bloating, digestive issues, or autoimmune conditions, your gut could be the root cause.
In this week’s podcast, we uncover the latest research on the gut-brain-health connection, how to eliminate the most common culprits of leaky gut, and go over my 30-day healing protocol to restore your gut.
Why Does Gut Health Matter? Imagine Your Gut Like a Fishing Net
Think of your gut as a fishing net or a kitchen strainer, allowing small key nutrients to be absorbed into your bloodstream.
But then, the net gets a hole in it.
Then bigger things start passing through the hole, like undigested food proteins or toxins or medications.
Your body doesn’t recognize these foreign objects, and sets off an immune reaction.
Did you know that the gut houses ~70% of your immune system?
A large portion of your immune cells reside in the gut-associated lymphoid tissue (GALT), which helps your body fight off pathogens and infections.
The gut houses 10X MORE bacteria than cells in your body.
Your gut is home to over 100 trillion microbes.These microbes play a role in digestion, metabolism, immune regulation, and even mood.
The Signs of Poor Gut Health
- Digestive problems: bloating, gas, diarrhea, constipation
- Food sensitivities: reactions to gluten, dairy, or other foods
- Nutrient deficiencies: poor absorption of key vitamins like B12, iron, and magnesium
- Chronic inflammation: joint pain, muscle aches
- Brain fog: trouble focusing, memory issues
- Skin conditions: eczema, acne, rosacea
- Autoimmune issues: increased risk of conditions like Hashimoto’s, rheumatoid arthritis
- Mood disorders: anxiety, depression, irritability
- Frequent infections: weakened immune system, recurring colds
- Fatigue: persistent tiredness despite adequate sleep
Healing the gut varies from person to person. Some see improvements in 30 days, while others require months or even a year, depending on diet, lifestyle, and stress levels.
Why Do So Many People Struggle With Gut Issues?
Gut health problems are on the rise, and it's not surprising when you look at all the things that disrupt our microbiome.
According to a 2023 review in Molcules, common reasons that people struggle with gut health include “stress, an unhealthy diet, excessive alcohol, antibiotics, and drug consumption,” among others.
Here's a closer look at these factors:
Medications: Antibiotics, NSAIDs, and birth control pills alter the gut microbiome, increasing inflammation and permeability.
Inflammatory Foods: Processed foods, refined sugar, seed oils, gluten, and dairy (for some) can disrupt the gut barrier.
Poor Water Quality: Heavy metals, chlorine, fluoride, and microplastics negatively impact the gut microbiome.
Chronic Stress: Cortisol weakens the gut lining, slowing digestion and increasing gut permeability.
Alcohol Intake: Alcohol disrupts gut bacteria and weakens the intestinal lining, increasing inflammation.
Glyphosate & Food Additives: Pesticides, artificial colors, and preservatives contribute to microbiome imbalance.
Mold Exposure: Mold and mycotoxins can inflame the gut, disrupt microbiota balance, and weaken immune function.
How Are Autoimmune Conditions Tied to Gut Health?
Leaky gut occurs when the intestinal lining becomes too permeable, allowing undigested food particles to enter the bloodstream. This triggers immune responses, increasing inflammation and the risk of autoimmune conditions. Studies confirm that people with autoimmune diseases often have higher intestinal permeability.
Common autoimmune symptoms linked to gut health:
- Chronic fatigue
- Joint pain & stiffness
- Digestive issues (bloating, diarrhea, constipation)
- Skin problems (eczema, psoriasis)
- Brain fog & memory issues
- Frequent infections
- Hair loss & unexplained weight changes
A Frontiers in Immunology study found that individuals with a genetic predisposition are more likely to develop autoimmune conditions if they have a leaky gut.
My 30-Day Gut Healing Protocol
Depending on how damaged your gut is, it may take longer than 30-days to heal. But for most people, if I’m trying to help them heal their gut from scratch, here is exactly what I would do 👇
Phase 1: REMOVE & DETOX (Days 1-10)
Step one is about removing what’s damaging your gut and detoxing harmful substances.
- Eliminate gut irritants: Processed foods, refined sugar, seed oils, gluten and dairy (temporarily), alcohol, caffeine (or at least cut back).
- Detox from artificial ingredients & toxins:
- Swap tap water for filtered, cleaner water
- Choose organic whenever possible
- Add natural detox therapies like exercise, sauna, infrared light therapy, and fasting
- Mold & infection check: If you suspect mold, consider a mold detox protocol.
- Gut infections (like candida, SIBO) sometimes require antimicrobial herbs or probiotics to heal, combined with an elimination diet like the low FODMAP diet (which cuts out certain carbs and sugars that ferment in the gut)
Phase 2: REPAIR the Gut (Days 11-20)
Focus on rebuilding the gut lining with nutrient-dense foods and supplements:
- Gut-healing foods & teas:
- Bone broth (rich in collagen and gelatin to heal the gut lining)
- Fermented/probiotic foods (sauerkraut, kimchi, kefir, yogurt—introduce slowly)
- Anti-inflammatory teas (ginger, peppermint, marshmallow root)
- Key nutrients & supplements:
- Zinc (supports the immune system, reduces inflammation, supports gut repair)
- Humic & fulvic acid (detoxifies, nourishes microbiome)
- L-Glutamine (a top amino acid for repairing the gut lining)
- Aloe Vera (soothes gut inflammation and promotes tissue healing)
- Balance cortisol (stress hormone) to prevent more damage:
- Avoid over-exercising—high-intensity workouts can spike cortisol and damage gut integrity
- Focus on walking, yoga, and strength training in moderation
- Get enough sleep (7 to hours per night)
- Spend time in nature, meditate, journal, read, and do other relaxing things every day
Phase 3: REBUILD with Gut-Supporting Supplements & Peptides (Days 21-30)
- Repopulate with probiotics & prebiotics
- Best probiotic strains: Lactobacillus (supports digestion and immune health), Bifidobacterium (helps with IBS, bloating, and inflammation).
- Prebiotics: Feed your good bacteria with fiber from onions, garlic, asparagus, dandelion greens.
- Feed good bacteria with fiber from veggies, fruits, and seeds
Traditional Chinese Medicine (TCM) Tips On Gut Health
TCM views digestion as the foundation of qi (vital energy). Healing the gut in TCM involves warming, nourishing, and easy-to-digest foods, along with specific herbs that support immunity and gut integrity.
1. Focus on Warming, Easy-to-Digest Foods
TCM considers the digestive system to function like a fire—if this fire is weak, digestion slows, leading to bloating, fatigue, and malabsorption. Cold, raw, and hard-to-digest foods put extra strain on digestion.
Best foods for gut healing in TCM:
- Soups & stews – Bone broth-based soups provide collagen and gelatin, essential for repairing the gut lining.
- Cooked vegetables – Lightly steaming or sautéing veggies makes them easier to digest compared to raw salads.
- Congee (rice porridge) – A gentle, nourishing dish often used in TCM to heal digestive issues.
- Stewed meats & slow-cooked proteins – Easier to break down and absorb.
- Herbal teas – Ginger tea and chamomile tea aid in digestive function and inflammation reduction.
Foods to avoid in TCM for gut healing:
- Cold/raw foods – Including raw salads, iced drinks, and smoothies, which weaken digestive fire.
- Dairy – Can be damp-forming in the body and contribute to gut stagnation.
- Fried and greasy foods – Overburden digestion and cause excess heat in the system.
- Excessive sugar – Weakens the spleen and contributes to gut dysbiosis.
2. Herbal Supplements
- Astragalus: Astragalus (Huang Qi) is one of the most revered herbs in TCM, known for its immune-boosting, anti-inflammatory, and adaptogenic properties. It may also help tamper autoimmune flair-ups.
- Propolis: Propolis is a resin-like substance made by bees, packed with antimicrobial, anti-inflammatory, and wound-healing properties.
- Licorice Root: Licorice root (Glycyrrhiza glabra) is a powerful demulcent herb, meaning it forms a protective coating over mucous membranes, including the gut lining.
How To Take The Next Step To Gut Healing
If you’re experiencing digestive issues, autoimmune symptoms, or chronic inflammation, addressing gut health is the key to lasting wellness. By following a structured healing approach and making gut-friendly lifestyle changes, you can restore balance and feel your best.
Ready to take charge of your gut health? Start implementing these changes today and notice the difference. To learn more, watch the full episode on how to heal your gut in 30 days here.
