ayko
Iron
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THIS RIGHT HERE IS THE ULTIMATE GUT GUIDE BUT IK HALF OF YALL WONT EVEN READ
(NEW USER KINDLY EXCUSE THE COLORING N SHIT LIKE THAT)Health is Gut Health
- Health begins in the gut. We are what we digest and absorb.
- The intestines function to digest and absorb nutrients, which brings us health.
The One & Only Root Cause
- Low stomach acid is the primary cause of digestive problems.
- Stomach acid consists of hydrogen and chloride and is essential for digestion.
Problems On a Plant Based Diet
- Most Westerners have shifted towards a plant-based diet, leading to digestive and thyroid issues.
- Anti-nutrients and indigestible fiber in plant foods can cause digestive problems.
The Solution Provided
- The Ancestral Gut Health course aims to simplify health and provide the necessary knowledge to optimize gut function.
- Avoiding gut-damaging habits and implementing healthy habits is key to fixing gut issues.
The Great Gut Reset
- Establishing a healthy gut foundation should be the priority.
- Deep sleep, sunlight, physical activity, pure water, and whole foods are essential for a healthy digestive system.
Know Thyself
- Understanding your current state of health, environment, and consistent effort are important factors in achieving optimal gut function.
- Listen to your body's signs and feedback and trust your intuition.
Speeding Up Transit Time
- Healthy gut function relies on speeding up transit time.
- Consistency and routine in diet and lifestyle are necessary for optimal gut function.
Healing is Sealing The Gut
- Maintaining a healthy gut requires avoiding bad habits and maintaining consistency.
- A few basic things like deep sleep, sunlight, physical activity, pure water, and whole foods are essential for a healthy gut.
Plants contain various toxins and antinutrients
- Plants produce toxins and antinutrients to protect themselves from being eaten
- Toxins and antinutrients like lectins, goitrogens, phytates, oxalates, and enzyme inhibitors can negatively affect human health
Grains should be eliminated from the diet
- Grains are heavily processed and often sprayed with pesticides and glyphosate
- High consumption of grains has been linked to various digestive diseases and psychological disorders
Gluten and grains have detrimental effects on the gut
- Gluten content in cereal grains has increased and can cause inflammation
- Grains are taxing to the organs, lead to weight gain, and contribute to leaky gut syndrome
PUFAs (polyunsaturated fatty acids) are harmful to health
- Saturated fats are healthier and more stable than unsaturated fats
- Unsaturated vegetable oils and fats can oxidize, cause inflammation, and damage organs
- PUFAs deplete antioxidant reserves and impair liver detoxification
Reduce consumption of vegetable oils and focus on animal foods
- Get nutrients mainly from animal foods rather than from nuts, grains, and vegetables
- Avoid vegetable oils and opt for coconut oil instead
Eliminate all grains and antinutrients from the diet
- Gluten-free products can be worse for gut health
- Focus on healing the digestive system and include healthy swaps once healed
Be aware of other plant toxins and antinutrients
- Plants contain various other toxins and antinutrients like lignin, glycoalkaloids, tannins, saponins, and caffeine
- Some plant nutrients have poor availability compared to animal sources
- Consider eliminating vegetables, fruits, nuts, seeds, and greens during severe gut issues
Moderation is key with cellulose consumption
- Cellulose is indigestible fiber
- In large quantities, it can deteriorate the gut, while in moderate quantities, it can be beneficial for certain ethnicities
- Ruminant animals can convert cellulose into absorbable carbs, fats, and proteins
Replace vegetable oils with saturated animal fat
- Vegetable oils, such as flax seeds, margarine, and potato chips, are high in polyunsaturated fats (PUFAs) that can be harmful to health.
- To promote good thyroid function and digestion, it is recommended to include coconut oil in the diet.
- Saturated fats from animal sources are stable and provide essential fat-soluble vitamins and cholesterol for hormone production.
Bioavailable calcium deficiency and mineral deficiencies
- Plant-based diets lack bioavailable calcium and essential minerals, leading to imbalances in the phosphorus-to-calcium ratio.
- This imbalance can suppress normal thyroid function and hinder metabolic processes.
- Adequate intake of minerals like zinc, selenium, copper, iodine, iron, and calcium is essential for optimal metabolic function.
Importance of cholesterol and fat-soluble vitamins
- Cholesterol is crucial for hormone production, and its deficiency can lead to stress and nutrient depletion.
- Plant-based diets lack active forms of vitamin A and vitamin D, which are essential for immune function, gut health, and overall well-being.
- Supplementing with vitamin A and vitamin D, such as from cod liver oil, is recommended during winter time.
Balancing macronutrients for good digestion
- Balancing macros - carbohydrates, fats, and proteins - in proper ratios promotes stable blood sugar regulation and decreases stress.
- Plant-based diets often contain excessive indigestible fiber, starches, and complex carbohydrates, lacking quality fats and proteins.
- Consuming excessive carbohydrates taxes the pancreas and impairs liver and gallbladder function, while diminishing stomach acid production.
Plant-based diet and B vitamin deficiencies
- Heating destroys B vitamins in plants, making plant-based diets deficient in B6 and completely lacking in B12.
- Plant-based diets also contain antinutrients that inhibit proper absorption of minerals and vitamins.
- B vitamin deficiencies can manifest as chronic fatigue, nervousness, numbness, anemia, digestive problems, and mood disorders.
Importance of quality protein
- Plant-based diets lack quality protein, leading to various health issues, including muscle loss, cognitive decline, fatigue, and more.
- Proteins are essential for the structure and function of the body's tissues, organs, hormones, enzymes, and immune system.
- Quality protein sources include meat, fish, organs, and collagen peptides, which can help heal the gut and support overall health.
The Great Gut Reset
- Eliminating excessive fiber, high-fiber foods, and coffee can improve gut health and metabolism.
- Alcohol and tap water should be completely avoided due to their detrimental effects on the stomach and intestinal lining.
- Eliminating stimulants like caffeine promotes healing and digestive improvement in as little as 1-3 weeks.
Conclusion
- Replacing vegetable oils with saturated fats, addressing mineral deficiencies, ensuring adequate cholesterol and fat-soluble vitamin intake, balancing macronutrients, addressing B vitamin deficiencies, prioritizing quality protein, and undertaking a gut reset are crucial for optimal health and well-being.
- By making these dietary adjustments, individuals can promote thyroid function, digestion, immune health, and overall metabolic function.
Avoiding Gut Injuries
- Contaminants in water can injure the gut and increase oxidative stress levels.
- Avoid alkaline water as it impairs digestion.
- A1 dairy, especially milk, can cause inflammatory reactions in the digestive tract.
Knowing Your Metabolic Type
- Metabolic typing questionnaire helps determine your preferred macro-nutrient ratio.
- There are three metabolic types: protein, mixed, and carb types.
- The macro-nutrient ratio varies based on your metabolic type.
Understanding Signs from Your Body
- Stool consistency and odor indicate digestion and bacterial overgrowth issues.
- Nail conditions reveal nutritional deficiencies and digestive tract health.
- White spots on nails suggest a zinc deficiency.
Establishing Foundational Habits
- Vitamin D plays a crucial role in gut function and can be obtained from sunlight or cod liver oil.
- Exercise improves digestion by increasing transit time.
- Focus on getting the basics right: vitamin D and exercise.
Speeding Up Transit Time
- Physical activity is essential for improving transit time and digestion.
- Including protein with every meal increases stomach acid production.
- Protein provides amino acids that support digestion.
Prioritizing Gut Health
- Avoid gut injuries by consuming pure water and avoiding harmful contaminants.
- Understand your metabolic type to tailor your diet accordingly.
- Pay attention to signs from your body, such as stool and nail conditions.
Building Foundational Habits
- Maintain healthy vitamin D levels through sunlight or cod liver oil.
- Exercise regularly to improve digestion and transit time.
- Focus on getting the basics right: vitamin D and exercise.
Improving Transit Time
- Stay physically active to boost metabolism and improve transit time.
- Include protein in each meal to increase stomach acid production.
- Protein contains amino acids that support digestion.
Increase stomach acid production
- Eliminate complex carbohydrates from the diet
- Start your day with re-mineralizing water
- Include protein with every meal
- Chew food thoroughly and eat in a calm environment
- Use apple cider vinegar before, with, or after a meal
- Take digestive bitters before a meal
- Drink bone broth before a meal
- Consider supplementing with betaine HCL and thiamine HCL
- Supplement with magnesium
Address bacterial overgrowth and endotoxemia
- Avoid all grains and foods that include yeast fermentation
- Have a daily raw carrot salad
- Try fasting to increase transit time
- Include fiber-rich foods like kiwis, prunes, and pears
- Consider adding aloe vera to your diet
Heal the gut
- Increase protein intake to support gut healing
- Include protein sources like white fish, oysters, and raw egg yolks
- Drink raw milk on an empty stomach
- Consume broth and collagen for gut healing
- Experiment with different types of meat and organ meats
- Include carbs as simple sugars for thyroid function and intestinal healing
- Choose carbohydrate sources like raw honey and low FODMAP fruits
Foods for Gut Health
- Include ripe bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, and strawberries in your diet.
- Avoid unripe bananas and high FODMAP vegetables like asparagus, Brussels sprouts, and mushrooms.
Healing the Gut
- Eat a raw carrot daily for several weeks to keep the gut clean.
- Consistency is key for gut healing, with expected results in 8 to 12 weeks.
Importance of Fats
- Include healthy fats like olive oil and coconut oil in your diet.
- Consider monolaurin supplementation for added antimicrobial benefits.
Removing Unwanted Hosts
- Support your biome by building up stomach acid and introducing healing protein.
- Use natural antimicrobial foods like garlic, onion, coconut oil, and ginger.
Gut Pathologies & Solutions
- SIBO can cause bloating, indigestion, and possibly hypothyroidism.
- A high protein diet and specific supplements/herbs can be effective in treating SIBO.
- H. Pylori can weaken the stomach lining, requiring natural ways to increase stomach acid.
- Candida overgrowth calls for eliminating processed grains and high sugar foods, and using antifungal agents.
- IBS and acid reflux can be related to SIBO infection.
Do's and Don'ts for Elite Digestion
- Don't stress, as it can diminish stomach acid production and cause digestive issues.
- Practice deep breathing to reduce stress and improve digestion.
- Avoid overeating and aim to eat until 80% full.
- Don't drink while eating to avoid diluting digestive juices.
- Use apple cider vinegar to aid digestion and balance gut flora.
- Regular fasting can help reset the gut and promote rest.
Aim for a 24-72h fast
- Don't gorge
- Chew more
Eat Protein
- Have 30-50 grams of protein with every meal
- Protein should be dominant when gut needs healing
Compromise Sleep
- Less sleep increases gut leakiness
- Op5mal sleep is crucial for gut health
Gut Healing Supplements
- BPC 157 helps with rapid gut healing
- Supplement with IAP, Zinc carnosine, Glutamine, Curcumin, Cod Liver Oil, Collagen, Taurine, and Querce5n
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- @ascension! heres your gut guide new user here so kindly cope
