YourpHLevel Newsletter: Gut Healthy Habits

In the realm of habit-building, we're constantly reminded of their pivotal role in crafting a healthier lifestyle. For me, the ultimate game-changer lies in gradually embedding habits that not only stick but seamlessly integrate into our subconscious. This principle holds just as true in our quest for optimal gut health.

So, what daily rituals can we adopt to solidify these habits? Perhaps it starts with a morning ritual of warm lemon water to ease our digestive system into a day full of nutrient dense foods. This tiny ritual not only hydrates but kickstarts your digestion, it sets a positive tone for the day ahead. Or maybe integrating a probiotic-rich fermented food into our evening meals such as a kimchi or sauerkraut. These goodies don’t just tantalize your taste buds; they nourish the beneficial bacteria in your gut, fostering a robust microbiome.

The avenues are plentiful, and in this edition, I want to encourage you to introduce one habit, introduce a daily dose of fermented probiotic goodness - no more, no less. If for some reason you have a hard time tolerating fermented probiotics I encourage you take a small dose, one teaspoon will suffice and build from there. Listed below are some fermented probiotic foods 🥒you can consider adding in on the daily:

• Yogurt (not the type with added sugars - sorry!!)

• Kefir

• Sauerkraut

• Kimchi

• Miso

• Tempeh

• Kombucha

• Pickles (naturally fermented)

• Natto

• Traditional Buttermilk

Start there and in my opinion I would start with one to help that habit stick and then start exploring a rotation of various fermented foods.

Let that habit take root. Then, as you harness the momentum of habit stacking, gradually build upon it. This approach isn’t just about what we do; it’s about how these rituals shape our daily lives, nurturing both body and mind along the way.

Remember, the key is consistency. Rome wasn’t built in a day, and neither are habits that stick. Embrace the journey, celebrate the small wins, and watch as your gut—and your overall well-being—transform 💪 .

Here’s to stacking habits like a pro and cultivating a thriving gut! 🥂🥂

Future Outlooks in Microbiome Science

Introducing a new section to our newsletter to give you a glimpse of the future outlooks as it relates to microbiome science and research. Where we are now is not where we will be five and ten years from now.

In the world of immunotherapy treatment we are now learning that the microbiome and keystone species that are present or not can dictate how you respond. Can we imagine a world where you rev up you gut microbiome to gain a better response to particular treatments?!! I can 😄 😁 and it’s very exciting….here’s a recent article posted on this topic for your deeper dive…...

Wishing you and your bugs health and vitality,

Nadine

Dr. Nadine Halawa, PharmD, BCPS - Board-certified pharmacotherapy specialist

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