Simple Switches for Optimal Gut Health: Your Everyday Guide

 As we've journeyed through the intricate world of gut health in our previous posts, we've uncovered its crucial role in our overall wellness. 

Now, it's time to put that knowledge into practical action! 

Here's your everyday guide to making simple, yet powerful, switches to boost your gut health ASAP!

Let’s get into it…

1. Say Yes to Fermented Foods

Why: They're packed with probiotics, the good bacteria your gut loves, and they taste delightful. 

Examples: Yogurt, kefir, sauerkraut, kombucha

2. High-Fiber Veggies and Mushrooms Are Your Friends

Why: Consuming fiber helps to feed good gut bacteria while also supporting with bowel movements.  

Examples: Broccoli, mushrooms, spinach, carrots, cauliflower, brussel sprouts

We can’t think of anything easier than putting a few scoops of Everyday Dose into your morning coffee or drink mix. We didn’t skimp on any part of the process when making Everyday Dose and every scoop of has potent, lab-tested, efficacious amounts of potent gut-healing mushrooms get your day started off right!

3. Reduce Sugar and Processed Foods

Why: There’s more bad than there is good in these two things and they cause BIG problems to the gut lining and the gut bacteria when over consumed.

What to Avoid: Packaged snacks, fast food, anything with seed oils (canola, soybean, sunflower seed, corn oil), sugary drinks 

4. Cut Down Caffeine

Why: Depending on your genetics, you may be a slow, medium, or fast caffeine metabolizer. The average time it takes to metabolize one cup of coffee is around 8-12 hours.  This is a long time to have a stimulant in our bodies affecting our nervous systems and potentially disrupting our sleep. Not to mention, most standard preparation results in high acidity that can damage the delicate balance in the gut microbiome.

5. Healthy Fats for the Win

Why: Omega 3 fats are amazing at reducing inflammation in the gut and the body. When you have enough of these in the system, they can balance out the effects of the more inflammatory fatty acids. 

Examples: Avocados, sardines, small fish, extra virgin olive oil, nuts like macadamias. 

1. Sleep Like Your Life Depends On It

Why: When we sleep well, just about everything gets better, but especially our gut health. The gut does most of its repairing while we are asleep and digestion has slowed down. 

How: Start your process of going to sleep by avoiding eating any large meals within 2-3 hours of bedtime.  If you body is digesting food, it thinks it’s daytime and you’ll have trouble falling asleep so try and avoid meals close to bedtime.

2. Get Moving

Why: Exercise and vigorous movement of the body not only helps the digestion of food and waste removal to happen, but it also reduces overall stress which we now know negatively affects our gut microbiome and lining.  

Ideas: A morning and evening walk for 15 mins, jogging, weight lifting, yoga, If you’re moving, you’re doing it right!

3. Manage Stress

Why: We learned about the gut-brain axis and how mind stress can affect your gut health and vice-versa. It’s for this reason that we should look at every way we can to mitigate the amount of stressors we put on our bodies and minds. 

4. Avoid Caffeine after 12pm

Why: As we said earlier, caffeine has a half-life of 5 hours in most people and even longer in slow metabolizers. That means 1 cup of coffee could remain in your system for 10 -15 hours, on average.  

If you are consuming it later in the day, you’re sleep will for sure be affected and you are also keeping your nervous system revved up all day. 

Dose Tip: Studies have found that the most effective time to drink caffeine is 90 mins after waking each day.  

Plan de implementación semanal

Bien, veamos cómo podríamos implementar algunos de estos cambios semana a semana:

Semana 1: Concéntrese en agregar un alimento fermentado a su dieta y algunos hongos (¡o algo de Everyday Dose!) y realice una caminata corta cada día.

Semana 2: Reduce tu consumo de azúcar al 50 %. Intenta que al menos una comida se base principalmente en verduras y añade champiñones si te sientes con ganas de comer.

Semana 3: Consumir café 90 minutos después de despertarse y luego dejar de beberlo antes de las 12 p. m.

Semana 4: Deje de comer todas las comidas 3 horas antes de acostarse.

¡Y ahí lo tienes! Cambios sencillos y factibles que pueden marcar una diferencia ENORME en tu salud intestinal y en tu salud general.

Recuerda, se trata de hacer un pequeño cambio a la vez. Tu intestino no necesita milagros de la noche a la mañana; prospera con constancia a lo largo del tiempo.

Incorporating Everyday Dose mushroom coffee into your daily routine is a simple and satisfying way to prioritize your gut health. Replace your regular coffee with this nourishing blend, or get creative by adding it to your favorite smoothie and breakfast recipes. Check out our latest mushroom coffee latte recipe!

Everyday Dose mushroom coffee offers more than just a morning pick-me-up; it's a holistic approach to well-being that aims to help your digestive health. With Chaga's antioxidant properties, Lion's Mane's digestive support, collagen protein and L‑theanine’s boost, this Everyday Dose blend was created with your wellness in mind. Elevate your daily routine and give your tummy the care it deserves with mushroom coffee—a flavorful journey to a healthier you. Cheers to a gut-friendly and satisfying experience in every cup!