[Podcast] Optimizing Gut Health: The 4 Step Solution For Peak Digestive Health

[Podcast] Optimizing Gut Health: The 4 Step Solution For Peak Digestive Health

Ever consumed 100 Billion of something?

You should.

It’s almost certain that you and I lack the right balance of bacteria in our microbiome. But, it’s not entirely our fault. The food we eat, the water we drink and the medication we’ve taken in the last few years have disrupted the balance of bacteria in our gut. This leaky gut and in-turn leaky brain can also lead to a litany of ailments from depression, to acne, to dementia and even cancer. Soil depletion (leading to poor food quality), tap water, antibiotics, sugar and grains can mess with our gut health in a big bad way.

That being said, it’s likely that you should be taking 100s of billions of probiotic strains to help... but which ones?

Enter Dr. Christine Rosche of the Digestive Health Center in Palo Alto.

OPP 155

You may recall her first appearance back on OPP episode 96 “Gut-Brain Connection, Microbiome and Stool Testing” where she explained the implication of our gut health on all the other systems of our body. Her organization sends you a kit where you submit stool and urine samples for testing then you learn exactly what’s going on in your gut.

Ryan Munsey took the test, got the results, and was coached on the custom cocktail of cooties that was right for him. Dr. Rosche shared several cases of OPP listeners who took the test, followed the protocol with really positive results.

For an exclusive offer for OPP listeners ONLY, be sure to click the link below (offer 1 is the exact same test Ryan and Christine covered in OPP episode 96).


Offer 1: Could you have a leaky gut? Find out with the Leaky Gut Urine Home Test + 2 Consultations.

Offer 2: Leaky Gut Test, plus 2 consultations, plus a Comprehensive Digestive In-Home Test to assess the full status of your microbiome.

These home testing kits are on the cutting edge of evaluating gut health, and if you click any of the links above, you can save over $300 on your own gut health test.

Here are a few key things we covered on the podcast that blew me away.

1. Gut Dysbiosis May Be Linked to Breast Cancer

Researchers from the Cleveland Clinic have now determined that an imbalanced gut microbiome has a direct correlation to breast cancer. I know all about the gut-brain connection, and the gut-skin connection, even the gut-personality connection, but the fact imbalances in the gut can lead to breast cancer shocked me.

We speculated that if this connection is true, then what other sorts of cancers are also linked to poor gut health?

2. Tap Water Is a Big No No

Tap water, with it’s high levels of chlorine, chloramines and fluoride act to degrade the health of the gut. I myself only drink local spring water and recommend you do the same if you can. You can find local springs near you that have the real deal via

3. Antibiotics Can Seriously Wreak Havoc on Your Gut

Antibiotics can mess us your gut for up to a year!

Even with people who have a very healthy gut can be drastically affected by antibiotics. For those of us whose guts are already lacking the right can take 12-18 months to get back to where we need to be through the proper protocols.

Our conversation was really illuminating even for those of us who know a lot of this information already. We covered the 4 step plan to heal intestinal permeability - aka leaky gut.

The 4 Step Plan To Heal Intestinal Permeability (AKA Leaky Gut Syndrome)

1. Remove Foods and Root Causes that Damage the Gut 

The western diet is chock full of irritants and pollutants that can damage the lining of your gut. While it's best to get a gut test to determine where you're at, a good place to start is by removing the following from your normal diet and lifestyle:

  • White flour
  • White sugar and processed foods
  • Gluten
  • Lectins
  • Toxins
  • OTC Drugs

Chronic stress also has a potent impact on gut health, so make sure to actively de-stress and make sure you're not on the verge of burnout syndrome.

2. Replace with Healing Foods 

Removing problematic foods and toxins is only half the equation. Next you'll want to introduce the most powerful, gut-healing foods into your diet.

*Bone Broth -Contains Collagen and the Amino Acid Proline and Glycine that can help repair damaged cell walls. My clients often do a Bone Broth Soup Cleanse for several days each week to heal and repair their digestion

*Raw, Cultured Dairy - contains both probiotics and SCFA’s very beneficial to your gut

Pasteurized Coconut Cultured Kefir, Coconut Yogurt without added Sugar, Raw Kefirs without Sugar, Butter and Raw Goat/Sheep Cheeses

*Fermented Vegetables - contain organic acids that balance intestinal pH and diverse good bacteria to recolonize your gut - Sauerkraut, kimchi, kvass are good sources

* Coconut Products - Cold, Expeller Pressed Coconut Oils, MCT oils are easier to digest than other fats as they contain Mid Chain Fatty Acids (MCFA’s)

* Sprouted Seeds - chia seeds, flaxseeds, hemp seeds are great sources of fiber that support the growth of beneficial bacteria. If you have severe impermeability, focus on steamed vegetables instead of seeds.

3. Repair with Customized Supplements

*Customized Probiotics based on your Microbiome

Stool Test Results, at least 50-100 billion daily from a independent assay test Brand

*Digestive Enzymes - 1 or 2 capsules at the beginning of each meal ensure that your food is fully digested and absorbed, decreasing the chance that partially digested foods particles and proteins are damaging your gut wall. If over the age of 45, consider supplementing with HCL to assist with protein digestion and absorption

*L-Glutamine is an essential amino acid that assists with the growth and repair of your intestinal lining. It acts as a protector to your cell walls and as a repellant to irritants. I recommend 1-3 grams per day in a powder form for easier absorption

* Colostrum LD- I recommend a Liposomal, Lipid Coasted Instant Powder which protects the lining of your GI Tract and boost, balances and maintains the GI Immune System - start with 1 teaspoon per day and gradually increase to 1-3 tablespoon daily

*Licorice Root - is an adaptogenic herb that balances cortisol levels and improves acid production in the stomach. DGL supports the bodies natural processes for maintaining the mucosal lining of the stomach and duodenum. Take 500 milligrams twice daily. My clients have found it very effective to take DGL tables before, during and after a meal if they have GERD or excess stomach acid concerns

*Quercetin - is a type of flavonoid found in plant foods including leafy greens, tomatoes, berries and broccoli. It support creating of tight junction proteins in the gut walls and improves gut barrier function. It reduces the release of histamine which is common in food intolerances. New studies have demonstrated its effectiveness in healing ulcerative colitis. I recommend taking 500 milligrams 3 x daily with meals

4. Rebalance with Prebiotics and Probiotics

- Kim chee, Sauerkraut, Beet Kavas, Coconut Cult, and living cultured foods before and with each meal.

Tune into this episode of the Optimal Performance Podcast now to learn more practical solutions to overcome leaky gut issues and optimize digestive health... for good.

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What do you to to support healthy gut function? Any supplement recommendations? Diet hacks? Let us know!

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