4 Science-Backed Steps to Fix Leaky Gut (Without Losing Your Mind)

4 Science-Backed Steps to Fix Leaky Gut

(Without Losing Your Mind)

Are brain fog and fatigue stealing your best moments at work and at home?

Leaky gut could be the underlying issue.

What you will learn: 4 Steps that will help you heal from leaky gut.

Why does it matter??

Leaky gut can present in different ways:

• Unexplained fatigue even on a healthy diet

• Digestive issues that seem to come and go randomly

• Skin problems that won't clear up no matter what you try

• Brain fog that affects your work and daily life

• Food sensitivities that keep multiplying or getting worse

  • (which makes you anxious about what to eat, so you end up sticking to "safe" foods)

• Joint pain that doesn't match your age or activity level

• Autoimmune conditions that keep flaring up

Why most people fail: Many people focus solely on diet, but healing your gut requires a holistic approach.

They're missing crucial steps, which is why they continue to struggle with symptoms.

And I want you to know...

It’s possible to heal your gut in as little as 30 days

Here are the 4 Steps I'm going over today:

Step 1: Beyond the Salad: Nourishing Your Gut with the Right Foods

Step 2: Move to Thrive: The importance of exercise

Step 3: Unlocking Your Guts Potential With Targeted Support

Step 4: Stress Less, Heal More: Practical Stress Management Techniques

Your body has the amazing ability to regenerate cells and tissue.

In fact, the cells lining your gut get replaced every 3-6 days.

So, what's the problem?

Well, most of us continue to cause damage to our gut lining one way or another.

AND...

"Leaky Gut" is what happens when there is damage to the gut lining.

It gets damaged, allowing particles to "leak" into our bloodstream that don't belong there. (hence "leaky gut")

It is actually increased intestinal permeability. (see picture below)

In my experience, these are the 2 biggest reasons why people fail to heal from leaky gut.

1. They haven't found the root cause of disease.

2. They are hyper-focused on diet and nutrition.

So, if you have tried these steps with little to no results.

You need to dig deeper on the root cause first.

With that in mind...

Diet and nutrition is the best place to start.

Step 1: Move from a diet of higher processed foods to more nutrient dense whole foods

But Keep It Simple: It's About...

Progress, Not Perfection

Diet is the biggest thing to consider.

Don't eat junk: Processed foods damage the gut lining (inflammation, additives, low nutrients, etc.)

No, you can't "just eat salads" either.

Raw vegetables are harder to process and could make matters worse for some people.

Eat lightly steamed or cooked veggies when possible during the healing phase.

Soups > Salads

Soups can be very effective at helping your gut heal.

Introduce foods like:

• Kefir

• Sauerkraut

• Lean meats

• Healthy soups

• Bone broth

• Healthy fats (like avocado)

• Also Consider Eliminating Common Allergens

  • gluten

  • eggs

  • dairy

  • soy

  • fish

  • shellfish

  • tree nuts

  • peanuts

No need to overhaul overnight—swap out one meal a day at first with more nutrient dense whole foods.

Step 2: Exercise

• Improves gut motility and emptying

• Increases the diversity of your gut microbiome

• Helps to mitigate stress

• Improves sleep

Make sure you are moving!

And start with something that you love…

A lot of people think they have to jump into a 45 minute workout.

You don’t.

It's much easier to start with something you enjoy to create the healthy habit.

Walking 10 minutes a day is a great place to start…

The important thing is to START and make it consistent!

Step 3: Use supplements to support the healing process

First, start with a great probiotic.

Here are some others that are helpful.

Use as needed: (Don't introduce them all at once)

• L-glutamine

• Collagen

• Chamomile

• Licorice root

• Ginger root

• Colostrum

• ImmunoLin

Don't rely on supplements forever.

Instead, use them to help with the healing process.

This goes for everyone...

You should be able to stop taking your supplements and still feel good.

If not, there is still work to do on the healing side of things.

Step 4: Mitigate Stress

One of the most important steps for healing leaky gut...

PERIOD.

Here are some great ideas to get you started:

• Meditation

• Morning Sunlight

• Laugh More!

• Journaling (Gratitude)

• De-clutter

• Prioritize sleep

• Deep breathing

That's all for today.

I hope this finds you well and thanks for reading!

-To Elevating Your Health

– Dr. Brian