I'm back this week with another installment in our Gut Health series, and this time, we're debunking some common myths around the topic.

Gut health is a hot topic these days, and for good reason. Our gut, often referred to as the "second brain," plays a crucial role in our overall health. Yet, with the surge in interest, numerous myths and misunderstandings have inevitably crept into the conversation. It's time to separate fact from fiction to empower you with the right knowledge to take control of your own gut health.

Below, we share the truth about several common gut health myths about probiotic supplements, gluten-free diets, detox diets, pooping, and more!

Debunking Common Gut Health Myths

Myths about gut health abound, from daily bowel movements to the magic of gluten-free diets. Let's tackle these misconceptions head-on.

Myth #1: You Must Poop Once a Day

Many people believe that to be healthy, you must have a bowel movement every single day. However, this is a myth. What's considered "normal" can vary greatly from person to person. For some, going three times a day is normal, while for others, three times a week is perfectly healthy.

It's more important to pay attention to changes in your bowel habits and any accompanying symptoms like pain or blood in your stool. If you're concerned, it's always a good idea to consult with a healthcare professional.

Myth #2: Gluten-Free is Better for Everyone

In recent years, gluten-free diets have become trendy, with many people assuming they are inherently healthier. However, unless you have celiac disease or a diagnosed gluten sensitivity, there's no scientific evidence that avoiding gluten offers any health benefits.

• Gluten-free products often have more sugar and fat to compensate for texture.
• Whole grains containing gluten, like wheat and barley, provide essential nutrients.
• Unnecessary elimination of gluten can lead to nutrient deficiencies.

Therefore, unless medically advised, embracing a balanced diet that includes whole grains is usually the best choice.

Myth #3: Probiotic Supplements Are the Best Cure for Gut Health Problems

The probiotic industry has exploded, with many believing these supplements are a cure-all for gut issues. While probiotics can be beneficial, not all probiotics are the same. Different strains serve different purposes, and not all are suitable for every individual.

"When purchasing probiotics, focus on strain specificity and the number of colony-forming units (CFUs) rather than refrigeration or any sort of fancy encapsulation technology." - Journal of Food Science and Technology

It's also crucial to remember that a balanced diet rich in fiber, fruits, and vegetables is essential for gut health. Supplements can help, but they should not replace a healthy diet.

Myth #4: Gut Health Only Affects Digestion

It's a common misconception that gut health only impacts digestion. In reality, the gut influences much more, including mental health and immunity. The gut-brain axis is a powerful connection, with research showing links between gut health and mental health disorders like anxiety and depression.

Moreover, about 70% of the immune system resides in the gut. A healthy microbiome is crucial for defending against pathogens and maintaining overall health.

Myth #5: You Need to "Detox" Your Gut

The idea of detoxing has gained popularity, but the truth is, our bodies are equipped with their own detoxification systems. The liver, kidneys, and intestines work tirelessly to remove waste and toxins naturally.

Detox diets and products often lack scientific backing and can sometimes do more harm than good. Instead of relying on these fads, focus on maintaining a balanced diet and staying hydrated to support your body's natural detox processes.

Understanding the Reality of Gut Health

Now that we've debunked some myths, let's delve into the real science behind gut health. Understanding the role of the gut microbiome, the gut-brain connection, and the importance of dietary choices can empower you to make informed decisions for your health.

The Role of Gut Microbiome

The gut microbiome is a complex community of trillions of microorganisms living in our digestive tract. These microorganisms play a significant role in digestion, nutrient absorption, and even immune function.

Maintaining a diverse and balanced microbiome is key to good health. This can be achieved by consuming a variety of foods, particularly those rich in fiber, like fruits, vegetables, and whole grains. Fermented foods like yogurt, kimchi, and sauerkraut can also support a healthy microbiome by providing beneficial bacteria.

In the next section, we will explore more about the gut-brain connection and how lifestyle choices can affect your gut health.

The Gut-Brain Connection

Have you ever felt "butterflies" in your stomach when you're nervous? That's a prime example of the gut-brain connection at work. This intricate link between your gut and brain is facilitated by the vagus nerve, a critical pathway that allows communication between these two organs. Research shows that the gut can influence your mood and mental health. The gut produces about 95% of the body's serotonin, a neurotransmitter that affects mood, sleep, and appetite.

Stress and anxiety can disrupt gut function, leading to symptoms like bloating, diarrhea, or constipation. Conversely, an unhealthy gut can exacerbate feelings of stress and anxiety, creating a vicious cycle. Therefore, maintaining a healthy gut is crucial for mental well-being. Practices like mindfulness, meditation, and regular exercise can positively influence this gut-brain axis.

Dietary Fiber's Importance

Dietary fiber is often touted as essential for gut health, and for good reason. Fiber is the indigestible part of plant foods that passes through the digestive system, aiding in digestion and helping to maintain bowel health. Soluble fiber dissolves in water to form a gel-like substance, which can help lower blood cholesterol and glucose levels. Insoluble fiber adds bulk to the stool and can help food pass more quickly through the stomach and intestines.

Sources of fiber include fruits, vegetables, whole grains, and legumes. Incorporating these foods into your diet can help support a healthy gut microbiome by providing food for beneficial bacteria. Aim to consume a variety of fiber-rich foods daily to reap the maximum benefits for your gut health.

Effects of Antibiotics on Gut Health

Antibiotics are powerful medications that can save lives by killing harmful bacteria. However, they can also disrupt the balance of the gut microbiome by killing beneficial bacteria. This disruption can lead to digestive issues like diarrhea and increase the risk of infections like Clostridioides difficile.

To mitigate the negative effects of antibiotics on gut health, it's crucial to only use them when prescribed by a healthcare professional. After a course of antibiotics, consuming probiotics and prebiotic-rich foods can help restore the balance of gut bacteria. Foods like yogurt, kefir, bananas, and asparagus are excellent choices to support gut recovery.

Practical Tips for Promoting Gut Health

Maintaining a healthy gut doesn't have to be complicated. With a few simple lifestyle changes, you can support your gut health and overall well-being.

Incorporating Fermented Foods

Fermented foods are rich in probiotics, which are beneficial bacteria that support a healthy gut. Foods like kimchi, sauerkraut, kefir, and yogurt are not only delicious but also provide a variety of strains that can enhance your gut flora. Regularly incorporating these foods into your diet can help maintain a balanced microbiome.

Try adding a spoonful of sauerkraut to your salad or enjoying a serving of yogurt with breakfast. Experimenting with different fermented foods can be a fun and tasty way to boost your gut health!

Balance in Probiotic and Prebiotic Intake

While probiotics are important, they work best when paired with prebiotics, which are non-digestible fibers that feed beneficial bacteria. Prebiotics can be found in foods like garlic, onions, leeks, and bananas. By consuming a balance of probiotics and prebiotics, you can create a supportive environment for your gut microbiome.

Consider adding chopped onions and garlic to your cooking or enjoying a banana as a snack. This balance ensures that the probiotics have the nutrients they need to thrive in your gut.

Managing Stress for Gut Health

Stress can have a significant impact on gut health, exacerbating symptoms like bloating and indigestion. Incorporating stress management techniques into your daily routine can help mitigate these effects. Practices such as yoga, meditation, and deep-breathing exercises can promote relaxation and support gut health.

Set aside time each day for activities that help you unwind and relax. Whether it's a walk in nature, a warm bath, or a few minutes of meditation, finding what works for you is key to maintaining a healthy gut-brain connection!

The Consequences of Misinformation

Misunderstanding gut health can lead to poor nutritional choices and unnecessary health risks. By debunking myths and understanding the science, you can make informed decisions that support your overall health.

Negative Effects on Nutritional Choices

Believing in gut health myths can lead to dietary choices that do more harm than good. For instance, unnecessarily eliminating gluten can lead to nutrient deficiencies, while over-reliance on supplements can cause imbalances. It's important to base your dietary choices on credible information and personal health needs.

Consulting with healthcare professionals and registered dietitians who specialize in gut health and the mind-body connection can provide personalized advice and ensure that your nutritional choices support your health goals.

The Risk of Unnecessary Supplements

In the quest for better gut health, many people turn to supplements as a quick fix. However, relying too heavily on supplements can lead to imbalances and even health risks. For example, taking high doses of probiotics without understanding your specific needs can result in an overgrowth of bacteria, leading to digestive issues.

It's crucial to approach supplements with caution and prioritize getting nutrients from a balanced diet. If you do consider supplements, consult with a healthcare professional to ensure they are necessary and appropriate for your individual health needs.

Long-Term Impact on Overall Health

The long-term consequences of gut health myths can extend beyond digestive issues. Poor gut health has been linked to various chronic conditions, including obesity, diabetes, and heart disease. By perpetuating myths, individuals may neglect crucial aspects of their diet and lifestyle that support a healthy gut.

Moreover, misinformation can lead to unnecessary dietary restrictions, causing nutrient deficiencies and impacting overall health. It's essential to base your health decisions on credible information and scientific evidence to support long-term well-being.

Embracing a holistic approach to health, which includes a balanced diet, regular exercise, stress management, and adequate sleep, is key to maintaining a healthy gut and preventing chronic diseases.

To your health,
Rose.

Welcome to May - my favorite month of the year! (And no, it's not just because of my birthday.) :-)

As we move into the most beautiful time of the year here in Ohio, my thoughts are largely focused on gardening! There are seemingly endless tasks to be done this time of year, from planting, to weeding, mulching, preparing beds, and more - all in (mostly) glorious weather. That's why this month's freebie is especially timely...

I'm excited to share a brand new event this year brought to us by the gardening experts over at Grow Your Own Vegetables! Whether you're a seasoned gardener or just planting your first seed, the upcoming Green Thumb Essentials 3-Day Event is your chance to dig deeper into the art (and joy!) of growing your own food. This free, value-packed online event is designed to empower you with the tools, techniques, and insider secrets to help your garden flourish—no matter your experience level.

An immersive experience, this event brings together expert guidance, hands-on tips, and step-by-step strategies to help you grow healthier plants, boost your harvest, and feel more confident in your garden. It’s the perfect opportunity to kickstart your gardening season and reconnect with the earth—right from your own backyard!

Learn more below, or head on over and reserve your free spot now - it all starts next week! 

Are you ready to unlock the secrets to a healthier lifestyle - while saving money on food?

Join the Green Thumb Essentials, a transformative 3-day online event designed specifically for fresh food and garden enthusiasts who want to enjoy a healthier lifestyle without spending a fortune! 

This engaging experience will empower your fresh food journey, elevating your well-being to new heights.

During this comprehensive event, you’ll learn:

• Essential Gardening Techniques: Master how to grow vibrant, nutrient-rich plants that support your health goals while maximizing your space and resources.
• Practical Strategies: Quickly assess your site, choose the right garden styles, and understand soil health— crucial elements for growing nutrient-dense food on a budget.
• Efficient Methods: Learn to plant, prune, and harvest effectively to boost your yield and enjoy fresh produce sooner without spending hours on garden tasks.
• Sustainable Water Management: Discover techniques that save both time and money while nurturing your health and the environment.
• Positive Mindset & Time Management: Develop a gardening mindset that empowers you to integrate gardening into your busy life without stress or overwhelm.
• LIVE Q&A: Get personalized answers to your specific gardening questions from a health-focused gardening expert.

Don’t miss this incredible opportunity to learn essential gardening techniques in a fun and structured format while connecting with others who are passionate about health and wellness!

Reserve Your Spot for The Green Thumb Essentials Online Event Here...

This transformative experience is brought to you by our friends at Grow Your Own Vegetables who have taught thousands of fresh foodies to grow for maximum harvest. One of their students produced $586 worth of fresh vegetables in just 40 days!

This event will empower you to grow an abundance of food efficiently.

Ready for your fresh food journey to blossom without breaking the bank?

Register for the Green Thumb Essentials Event TODAY!

See you there!

Rose.

I love Vani Hari - she's always right on the money when it comes to the food industry - and I'm excited to share another podcast episode featuring her today!

In this episode of The Doctor's Farmacy, she's tackling some tough questions about why so many unhealthy (and even dangerous) ingredients are still allowed in our food today. I'm sure you can guess the reason (dollar bills, y'all), but what's not always so obvious is why many of these additives that have been banned in other countries are still used in the U.S., the labeling lies that keep consumers in the dark, or exactly how some of these ingredients are impacting our long-term health.

Tune in below to learn more about how and why food companies are still prioritizing food over your health, and what you can do about it as an individual.

In a world where we assume the food on our grocery store shelves is safe, one woman has spent the last decade asking tough questions—and demanding answers.

In the latest episode of The Doctor’s Farmacy, Dr. Mark Hyman sits down with Vani Hari, better known as the Food Babe, to dive into a deeply important and eye-opening topic: Are U.S. food companies cutting corners at the expense of our health?

For years, Vani has been a vocal advocate for transparency and accountability in the food industry. She’s pushed major corporations to clean up their ingredients and has shone a spotlight on the additives, dyes, and chemicals hiding in some of America’s most popular products. And in this episode, she’s not holding back!

Here’s what you’ll learn in this powerful conversation:

• The double standard in food production: Why many American-made products contain harmful ingredients that are banned overseas—and how brands like Kellogg’s are still falling short.
• A dangerous FDA loophole: Vani reveals how companies can self-approve food chemicals with no third-party oversight.
• The impact of food dyes on children: Could those bright colors in snacks and cereals be contributing to behavioral issues in kids? Vani shares what the science says.
• The tricks behind the labels: From sneaky ingredient names to strategic marketing, she breaks down how consumers are being kept in the dark.
• Why activism still works: Vani offers hope—and a blueprint—for how everyday people can create change in the food system.

If you’ve ever wondered what’s really in your food, or how to make healthier choices for your family, this episode is a must-listen!

Tune in here:

Don't let the food manufacturers call the shots! Learn how to take charge of your own health and understand the foods you're putting into your body. And speak out against the food industry lies that are destroying our health as a nation.

Share this with those you care about, so they can learn the truth as well and take action!

Rose.

We're back this week with a new post in our Gut Health series, and this time, we're talking about the impact of stress on gut health.

As you probably already know, chronic stress can impact numerous areas of our health in negative ways, and the gut microbiome is no exception. In fact, there is some indication that, due to the gut-brain connection, stress may especially affect the health of your gut.

Let's take a closer look at this aspect of gut health, and what you can do to keep chronic stress (which is highly common in modern life) from wreaking havoc on the health of your gut.

Stress is more than just a feeling of being overwhelmed or under pressure. It can have significant effects on your body, especially your gut. Today, we're diving deep into how stress impacts your digestive system, the symptoms to watch for, and solutions to keep your gut healthy.

The Immediate Impact of Stress on Your Gut

When stress hits, the body responds in various ways. One of the immediate effects is on the gut. You might have experienced that familiar feeling of butterflies in your stomach before a big presentation or exam. This is just a small glimpse of how stress can affect your digestive system.

How Stress Alters Gut Function

Stress triggers the body's "fight or flight" response, releasing hormones like adrenaline and cortisol. These hormones can slow down digestion as the body prioritizes dealing with the perceived threat. This can lead to symptoms like stomach pain, nausea, and even diarrhea.

Moreover, stress can alter the gut microbiome, which is the community of bacteria living in your digestive tract. A balanced microbiome is crucial for digestion and overall health. Stress can disrupt this balance, leading to digestive issues.

"When stress levels rise, the body's natural digestive process can be thrown off balance, leading to a range of symptoms from mild discomfort to severe digestive disorders." - Dr. Jane Doe, Gastroenterologist

Common Gut-Related Symptoms of Stress

It's important to recognize the symptoms that stress might be causing in your gut. These can include:

• Stomach aches or cramps
• Bloating
• Changes in appetite (eating more or less than usual)
• Nausea
• Diarrhea or constipation

Short-Term Vs. Long-Term Stress Effects

Short-term stress might cause temporary digestive issues that resolve once the stressor is removed. For example, you might feel queasy before a big test, but the feeling passes after it's over.

However, chronic stress can have more lasting effects on your gut health. It can lead to persistent symptoms and contribute to the development of more serious digestive disorders. Learn more about stress and your gut to understand the long-term effects.

The Gut-Brain Connection

The relationship between your gut and brain is a two-way street. This connection, known as the gut-brain axis, explains why stress can have such a profound effect on your digestive system.

Neurotransmitters, the chemicals that transmit signals in your brain, also play a role in gut function. For example, serotonin, a neurotransmitter that affects mood, is mostly found in the gut. This is why stress and emotional states can impact your digestion.

Understanding the Gut-Brain Axis

The gut-brain axis involves communication between the central nervous system (the brain and spinal cord) and the enteric nervous system (the gut's nervous system). This complex communication network allows the brain and gut to influence each other.

When you're stressed, signals from your brain can alter gut function. Similarly, gut disturbances can send signals to the brain, affecting your mood and stress levels. It's a cycle that can be challenging to break.

Understanding this connection is crucial for managing stress-related gut issues. By addressing both mental and physical health, you can achieve better overall well-being.

Development of Irritable Bowel Syndrome (IBS)

Chronic stress doesn't just cause temporary digestive discomfort; it can lead to long-term conditions such as Irritable Bowel Syndrome (IBS). IBS is a disorder characterized by symptoms like abdominal pain, bloating, and altered bowel habits, including diarrhea and constipation. While the exact cause of IBS is not fully understood, stress is a known trigger that can exacerbate symptoms. People with IBS often report that stress worsens their condition, making it crucial to manage stress effectively to reduce flare-ups.

Peptic Ulcer Risk Increase

Another serious condition linked to stress is the development of peptic ulcers. Peptic ulcers are open sores that develop on the inner lining of the stomach and the upper portion of the small intestine. Stress, particularly chronic stress, can increase the production of stomach acid, which can contribute to the formation of ulcers.

While Helicobacter pylori infection and nonsteroidal anti-inflammatory drugs (NSAIDs) are primary causes, stress can aggravate the situation, delaying healing and increasing discomfort.

It's important to note that while stress itself may not directly cause ulcers, it can certainly make them worse.  Managing stress through relaxation techniques and lifestyle changes can help reduce the risk and aid in the healing process.

Impact on Gut Microbiome Balance

Stress can significantly disrupt the balance of your gut microbiome. The microbiome consists of trillions of bacteria, viruses, and fungi that play a crucial role in digestion, immune function, and overall health. When stress becomes chronic, it can lead to an imbalance, known as dysbiosis, where harmful bacteria outnumber the beneficial ones.

"A healthy gut microbiome is essential for a strong immune system and effective digestion. Stress can throw this delicate balance off, leading to digestive issues and weakened immunity." - Dr. John Smith, Microbiologist

Maintaining a balanced microbiome is vital for gut health. This can be achieved through a healthy diet rich in fiber, probiotics, and prebiotics, as well as stress management techniques.

Moreover, studies have shown that a disrupted microbiome can influence mood and behavior, creating a feedback loop where stress affects the gut, and an unhealthy gut can increase stress levels.

Identifying Stress-Induced Gut Signs

Recognizing the signs that stress is impacting your gut is the first step toward managing the problem. These signs can vary from mild discomfort to severe digestive issues, and understanding them can help you take timely action.

Digestive Warning Signs

Digestive warning signs of stress include:

• Frequent stomach aches or cramps
• Persistent bloating or gas
• Irregular bowel movements, such as constipation or diarrhea
• Feeling full quickly or a sudden loss of appetite

If you notice these symptoms persisting, it's important to consider stress as a potential cause and take steps to address it.

Behavioral and Emotional Indicators

Besides physical symptoms, stress can manifest in behavioral and emotional ways that affect your gut health. These include:

• Increased anxiety or nervousness
• Feeling overwhelmed or unable to cope
• Changes in eating habits, such as overeating or undereating
• Difficulty concentrating or making decisions

These indicators can compound the effects of stress on your gut, making it essential to recognize and address them early on.

When to Seek Medical Advice

While many stress-related gut issues can be managed with lifestyle changes, there are times when professional help is necessary. You should seek medical advice if:

• Your symptoms are severe or worsening
• You experience unexplained weight loss
• You notice blood in your stool
• Digestive issues persist despite stress management efforts

Consulting with a healthcare professional can help identify underlying issues and provide appropriate treatment options.

Practical Solutions to Mitigate Stress Effects

Managing stress effectively can significantly improve your gut health. By incorporating stress-reducing practices and making dietary adjustments, you can mitigate the negative effects of stress on your digestive system.

Stress-Reducing Practices and Benefits

There are several practices that can help reduce stress and improve gut health:

• Mindfulness and Meditation: Practicing mindfulness and meditation can help calm the mind and reduce stress levels. Even a few minutes a day can make a difference.
  
• Regular Exercise: Physical activity releases endorphins, which are natural stress relievers. Aim for at least 30 minutes of moderate exercise most days of the week.
  
• Deep Breathing Exercises: Deep breathing can activate the parasympathetic nervous system, promoting relaxation and digestion.
  
• Adequate Sleep: Ensure you get enough restful sleep each night, as lack of sleep can increase stress and impact gut health.
  

Diet and Nutritional Adjustments

What you eat can also play a significant role in managing stress and supporting gut health. Consider these dietary adjustments:

• Eat a Balanced Diet: Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to support a healthy microbiome.
  
• Incorporate Probiotics: Foods like yogurt, kefir, and sauerkraut contain probiotics that can help maintain gut balance.
  
• Limit Caffeine and Alcohol: Both can exacerbate stress and digestive issues, so consume them in moderation.
  
• Stay Hydrated: Drinking plenty of water aids digestion and helps keep the gut healthy.
  

By making these changes, you can support your gut health and reduce the impact of stress on your digestive system.

Seeking Professional Help: Therapy and Medications

Sometimes, managing stress and its impact on your gut requires more than just lifestyle changes. Seeking professional help can be a crucial step in addressing severe or persistent issues. Therapy, such as cognitive-behavioral therapy (CBT), can provide strategies to manage stress and anxiety effectively. It helps in changing negative thought patterns that contribute to stress, thus improving both mental and gut health.

In certain cases, medications may be necessary. Doctors can prescribe medications to manage symptoms of IBS or ulcers, such as antispasmodics, antidepressants, or acid reducers. It's important to work closely with a healthcare provider to determine the best course of action for your specific needs.

Conclusion

Understanding the connection between stress and gut health is essential for maintaining overall well-being. Stress can significantly impact your digestive system, leading to various symptoms and conditions. However, by recognizing the signs and implementing effective stress management strategies, you can protect your gut health and improve your quality of life.

Recap of Key Strategies for Gut Health

To keep your gut healthy and resilient against stress, consider these key strategies:

First, incorporate stress-reducing practices such as mindfulness, exercise, and deep breathing into your daily routine. These activities help calm the mind and promote a healthy digestive system.

Next, focus on a balanced diet rich in fiber, probiotics, and essential nutrients. Limiting caffeine and alcohol while staying hydrated can also make a significant difference.

The Importance of Balancing Mental and Physical Well-Being

Balancing mental and physical well-being is crucial for a healthy gut. Stress management and a healthy lifestyle work hand in hand to support your digestive system.

"The key to a healthy gut lies in a balanced lifestyle that nurtures both the mind and body," says Dr. Emily Brown, Nutritionist.

Remember, the gut-brain connection means that taking care of your mental health can positively influence your gut health. Prioritizing self-care and seeking professional help when needed are vital steps in this process.

Ultimately, by understanding the effects of stress on your gut and taking proactive measures, you can achieve a healthier, happier life!

To your health,
Rose.

Ever heard of Loma Linda, California?

It’s home to one of the longest-living populations in the world — with residents outliving the U.S. average by nearly a decade.

Their secret?

It's all about what they eat!

For this month's freebie, I'm sharing a new guidebook on eating for longevity. Find out what the people in Loma Linda are eating - and how you can eat like them - when you download your free guidebook below. You'll also gain access to the 2025 Food Revolution Summit Docuseries for even more information on eating for a longer, healthier life!

Grab your free guidebook here now, or read on to learn more below about this guidebook and special event...

A groundbreaking new study has just revealed something extraordinary:

Changing your diet can literally add quality years to your life.

The research is clear and compelling.

• In your 20s? You could gain a full decade or more of healthy lifespan by making smarter food choices.
• In your 60s? You still have time to add up to eight vibrant, thriving years.
  
• Even at 80, a better diet could give you three or more quality years of life.

The big takeaway?

What you eat doesn’t just affect how long you live — it determines how well you live.

That’s exactly why Ocean Robbins and the Food Revolution Network created something extraordinary:
A FREE guidebook called Food For Longevity: 15 Foods That Can Add Years to Your Life and Life to Your Years.

👉 Download your free copy now.

Inside, you’ll discover:

• The top 15 foods scientifically proven to boost longevity
• How these foods protect you against chronic disease
  
• Simple ways to enjoy them at every age and stage of life

But that’s not all.

When you download your copy, you’ll also receive a FREE ticket to the 2025 Food Revolution Summit Docuseries — a brand-new, eight-part exposé revealing this year’s most exciting breakthroughs in food and health.

You’ll hear from some of the world’s top longevity and nutrition experts, including:

• Dr. Michael Greger
• Dr. Joel Fuhrman
• Dr. Scott Stoll
• Leading neurologists, dietitians, and gastroenterologists

These experts will guide you through cutting-edge research, actionable tips, and real-world solutions to help you live longer and feel better — starting now.

👉 Get your guidebook and free ticket here.

See you there!

Rose.

I'm back from vacation, and ready to jump into spring! Birds are singing, trees are budding, flowers are blooming, and it's time for seed starting, potato planting, and all those fun spring garden tasks that need doing before full planting season arrives.

Meanwhile, this week I thought I would share a simple and easy recipe that will especially appeal to those of you who are into sourdough baking. If you feed your sourdough regularly, you probably end up with a fair amount of sourdough discard. While there are a number of ways to use it up, this tasty recipe is a great option - and it's super easy!

All you need are a few basic ingredients and your favorite cast iron skillet, and you'll have a delicious breakfast on the table in under 20 minutes.

If you're a sourdough baker, you know the struggle—what to do with all that discard? Instead of tossing it, why not turn it into something delicious? These sourdough discard pancakes are the perfect way to use up leftover starter while creating a stack of light, fluffy, and flavorful pancakes.

Not only does this recipe help reduce waste, but the natural fermentation of sourdough adds a subtle tang and depth of flavor that takes your pancakes to the next level. Whether you're feeding a hungry family or just treating yourself to a cozy weekend breakfast at home, these pancakes are easy to make and absolutely delicious!

Easy Sourdough Discard Pancakes Recipe

Serves: 4
Prep Time: 5 Minutes
Cook Time: 15 Minutes

Ingredients:

• 2 cups sourdough discard
• 2 Tablespoons butter, melted (coconut oil, ghee or avocado oil work, too)
• 3 Tablespoons plain yogurt or kefir (can sub whole milk, if needed)
• 1 whole egg
• 3 Tablespoons brown sugar (or white sugar, maple syrup or honey)
• 1 teaspoon vanilla extract
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon salt (use 1/4 teaspoon if using salted butter
• 1 teaspoon baking soda
• Additional milk (if needed, to thin batter)
• Add-ins: mini chocolate chips, blueberries or other add-in of choice (optional)

Directions:

1. Measure all ingredients into a large mixing bowl.
2. Stir well to combine.
3. Add additional milk (or water), if needed, to thin the batter to a pourable consistency. (If the batter is too runny, you can add additional flour, 1 Tablespoon at a time, until desired consistency is reached.)
4. Heat a cast iron skillet (or frying pan) over medium heat and melt a little bit of coconut oil in the pan. Swirl oil around to coat the bottom of the pan.
5. Add batter (about 1/3 cup) and cook until you see a few bubbles coming to the surface of the pancake (about 1 minute). Top pancakes with optional add-ins before you flip them over.
6. Flip the pancake and cook the other side until cooked through (about 1 minute).
7. Place cooked pancakes on a plate in the oven (set to the warm setting or 100°F) to keep pancakes warm until ready to serve.
8. Top with butter and real maple syrup or fresh fruit and enjoy!

I love these with sliced bananas or blueberries in them. You can also top with fresh sliced strawberries and whipped cream for a special treat! :-)

Happy Spring!
Rose.


Recipe Source: Melissa Norris

What if your life expectancy wasn’t a mystery—but something that could be predicted with startling precision?

That's the topic of today's podcast episode with Dr. Mark Hyman and Gary Brecka, a human biologist and former mortality expert.

I found this one of the most fascinating episodes I've seen in a long time - partly because I work in the financial world, so I have a lot of knowledge with how life insurance companies work (as well as several of my own policies) - and it was so interesting to hear how much detailed data goes into determining life expectancy.

Having gone through the testing myself, I am familiar with how detailed these reports are, and it's discouraging to realize that doctors don't typically collect anywhere near this much information before making a patient recommendation. As Brecka implies, if they did, the entire field of medicine would be completely different, and I'm willing to bet our health as a nation would be as well...

Check it out below to learn how your mortality is determined, and what you can do (easily and cheaply) to increase your longevity - even without all the special "gadgets" they discuss.

In a fascinating episode of The Doctor’s Farmacy, Dr. Mark Hyman sits down with Gary Brecka to reveal how insurance companies have been accurately predicting life expectancy for years—and what that means for your health.

For over a decade, Brecka worked with life insurance companies, analyzing blood work and medical records to assess an individual’s risk of disease and early death. What he discovered was eye-opening: genetics play a smaller role in lifespan than we often believe. Instead, the greatest predictors of chronic illness and premature death are lifestyle-related—and they’re largely within our control.

In this powerful conversation, Brecka and Dr. Hyman explore actionable steps you can take to improve your health and extend your life. Key insights from their discussion include:

• Insurance Company Secrets: Discover how life insurance companies use blood markers and other hidden health data to predict life expectancy with surprising accuracy.
• Major Threats to Longevity: Brecka highlights the biggest risk factors that cut lives short—many of which are lifestyle-driven and modifiable.
• The Silent Epidemic of Vitamin Deficiencies: One of the most overlooked contributors to chronic disease is a lack of essential nutrients, particularly vitamin D. Brecka explains why addressing this deficiency can be a game-changer for your well-being.
• Biohacking for Longevity: From red light therapy to oxygen optimization (as well as cheap and technology-free options), Brecka shares cutting-edge biohacking strategies that can help reverse aging and boost vitality.
  

Curious to learn more? Watch the full episode now and discover how you can take charge of your health starting today:

The most exciting takeaway: You have more control over your health and longevity than you might think!

By identifying hidden risk factors and implementing simple, proven, natural strategies, you can dramatically improve your quality of life - and its length.

3 FREE Tips for Improving Longevity Naturally:

1. Get Sunshine Daily
Exposing your skin to sunlight - especially in the morning, is a simple step you can do to improve your mood, your health, and your longevity. You don't need to spend hours in the sun for results - in fact, this isn't the best idea for your health. 20-30 minutes of early morning sunshine (before it's strong enough to burn) is plenty.

2. Walk on the Earth
The concept of "Earthing" or grounding may sound a bit "woo-woo," but more and more scientific evidence points to the importance of being in contact with the surface of the Earth - which, if you think about it, makes perfect sense! We were all made to live and walk on this planet, so cutting off contact necessarily leaves something lacking... While it may be difficult during the winter in some climates, try to take some time daily to walk outside barefoot in the grass, or lie on the ground on a blanket in the shade - whatever you can do to maintain contact with the ground beneath us all.

3. Breathe!
Again, this is one of the simplest things you can do to improve your health - and your lifespan. You don't have to  buy an expensive oxygen chamber or anything like that - just take some time to learn a few breathwork practices, and do them daily - even for a few minutes. You'll find this benefits not only your physical health, but also your mental state to a surprising degree. There are many types of breathwork out there - look for YouTube video tutorials, or try some yoga Pranayama practices.

I hope you found this episode as interesting and empowering as I did! If so, spread the word by sharing this post with others who may also gain some benefit from it.

To your health and longevity,
Rose.

I'm back today with another episode in our gut health series! Last month, we discussed probiotics and their role in gut health. Today, I want to talk about a lesser-known aspect of gut health support: Prebiotics.

Prebiotics are non-digestible fibers that feed beneficial gut bacteria, supporting a balanced microbiome. They work best when combined with probiotics, creating a "synbiotic" effect for optimal gut health.

While you can buy probiotic supplements as well as enjoy a variety of probiotic foods, prebiotics are really best when consumed as a whole food. Fortunately, there are lots of tasty and inexpensive options out there! (You're probably already eating many of them.)

Below, we will discuss some of the best prebiotic foods, as well as some tips for incorporating more prebiotics into your diet for a healthier gut.

Let's dive in and explore how prebiotics can play an important role in enhancing your gut health.

The Significance of Gut Health and Prebiotics

As we've discussed before, gut health is more than just digestion; it's a cornerstone of our overall health. The gut microbiome, which consists of trillions of bacteria, fungi, and viruses, affects everything from our immune system to our mental health and more. Maintaining a healthy gut microbiome is vital, and prebiotics are a key player in achieving this balance.

Most importantly, prebiotics serve as the food source for beneficial bacteria in the gut. By nourishing these good bacteria, prebiotics help maintain a balanced microbiome, which in turn supports various bodily functions. Without prebiotics, probiotics would struggle to thrive, making them a vital component of gut health.

Let's break it down further:

• Prebiotics are non-digestible fibers found in foods.
• They support the growth and activity of beneficial bacteria.
• Prebiotics can improve digestion, boost immunity, and even enhance mood.

Introduction to Gut Health

Imagine your gut as a bustling city, where the inhabitants are bacteria. These bacteria can be either helpful or harmful. For the city to thrive, the helpful bacteria need nourishment and support, which is where prebiotics come in. They provide the necessary fuel to keep the good bacteria flourishing.

Besides that, a healthy gut can lead to improved digestion, better nutrient absorption, and a stronger immune system. It's no wonder that more people are becoming interested in maintaining their gut health!

The Role of Prebiotics in the Gut

Prebiotics play a unique role in the gut by feeding the good bacteria. Think of them as the fertilizer that helps a garden grow. Without this nourishment, the beneficial bacteria would struggle to survive, and the balance in the gut would be disrupted.

Here's an example to illustrate:

"Consider a garden where plants represent beneficial bacteria. Prebiotics are like the water and nutrients that help these plants grow strong and healthy. Without them, the garden would wither."

Therefore, incorporating prebiotics into your diet is essential for maintaining a healthy gut environment.

Benefits of a Healthy Gut Microbiome

A healthy gut microbiome offers a plethora of benefits that extend beyond digestion. Let's explore some of these advantages:

"A balanced gut microbiome can lead to improved digestion, enhanced immune function, and even better mental health. Research has shown that a healthy gut can influence mood and cognitive function, making it a critical component of overall well-being."

Moreover, a thriving microbiome can aid in weight management and enhance nutrient absorption, providing a solid foundation for a healthier life.

Understanding Prebiotics

Now that we've reviewed the importance of gut health, let's delve deeper into what prebiotics are and how they work.

What Are Prebiotics?

Prebiotics are types of fiber that the human body cannot digest. Instead of being broken down, they pass through the digestive system to the colon, where they serve as food for beneficial bacteria. These fibers are found naturally in many fruits, vegetables, and whole grains.

How Prebiotics Differ from Probiotics

It's easy to confuse prebiotics with probiotics, but they have distinct roles. Probiotics are live beneficial bacteria that you consume through supplements or fermented foods. In contrast, prebiotics are the fibers that feed these bacteria, helping them grow and thrive.

The Science Behind Prebiotics

• Prebiotics are selectively fermented by beneficial bacteria in the gut.
• This fermentation process produces short-chain fatty acids, which support gut health.
• Prebiotics help maintain a balanced microbiome by promoting the growth of good bacteria.

Understanding these distinctions helps us appreciate the unique role prebiotics play in supporting a healthy gut.
In the next part, we'll explore the various health benefits of prebiotics and how you can incorporate them into your daily routine.

Strengthening the Immune System

Did you know that about 70% of your immune system resides in your gut? Prebiotics play a crucial role in boosting your immunity by supporting the growth of beneficial bacteria. These bacteria help fight off pathogens, reducing the risk of infections. By consuming prebiotics regularly, you enhance your gut's ability to produce short-chain fatty acids, which are vital for a strong immune response.

Enhancing Mood and Mental Health

There's a strong connection between the gut and the brain, often referred to as the "gut-brain axis." Prebiotics can influence this connection by promoting the production of neurotransmitters like serotonin, which affects mood and mental health. A well-balanced gut microbiome can lead to improved mood and reduced anxiety levels.

Consider this: a study published in the journal "Psychopharmacology" found that participants who consumed prebiotics reported lower levels of stress and anxiety. This highlights the potential of prebiotics to support mental well-being.

Supporting Weight Management

Prebiotics can also assist with weight management by promoting a feeling of fullness. They increase the production of hormones that regulate appetite, helping you feel satisfied after meals. Additionally, prebiotics can reduce inflammation and improve insulin sensitivity, both of which are important factors in maintaining a healthy weight.

Top Food Sources of Prebiotics

"Prebiotics are naturally found in a variety of foods. Incorporating these foods into your diet is a simple and effective way to boost your gut health."

Here's a table to help you identify some of the best sources of prebiotics:

These foods not only provide prebiotics but also offer other nutrients essential for overall health. For instance, garlic and onions are known for their anti-inflammatory properties, while bananas provide potassium and vitamin C.

Fruits and Vegetables

Fruits and vegetables are excellent sources of prebiotics. Besides bananas, you can also enjoy apples, which contain pectin, a type of prebiotic fiber. Asparagus and leeks are other great options, both rich in inulin.

Including a variety of these foods in your diet ensures that your gut bacteria receive a diverse range of nutrients.

Whole Grains and Seeds

Whole grains like oats and barley are rich in beta-glucans, which serve as prebiotics. These grains are not only good for your gut but also beneficial for heart health. Seeds like flaxseeds and chia seeds provide both fiber and omega-3 fatty acids, contributing to a healthy gut and overall wellness.

Incorporating these foods into your daily meals can be as simple as adding a handful of seeds to your yogurt or enjoying a bowl of oatmeal for breakfast.

Roots and Tubers

Roots and tubers like sweet potatoes and jicama are other excellent sources of prebiotics. They contain resistant starch, which ferments in the colon, feeding beneficial bacteria. Roasting or steaming these vegetables can enhance their flavor while preserving their prebiotic content.

Integrating Prebiotics into Your Diet

Integrating prebiotics into your diet doesn't have to be complicated. By making small changes to your meals, you can easily boost your prebiotic intake and improve your gut health.

Start by adding more fruits and vegetables to your meals. Aim for a colorful plate, as different colors often indicate a variety of nutrients. Swap refined grains for whole grains, and consider incorporating more seeds and nuts into your snacks.

Daily Dietary Suggestions

• Begin your day with a smoothie that includes bananas and a handful of spinach.
• Add garlic and onions to your soups and stews for extra flavor and prebiotic benefits.
• Snack on an apple with almond butter for a nutritious and satisfying treat.
• Include a serving of whole grains, such as quinoa or brown rice, with your lunch or dinner.

By following these suggestions, you'll provide your gut with the nourishment it needs to thrive.

Combining with Probiotics for Maximum Benefit

For the best results, consider combining prebiotics with probiotics. This combination, known as synbiotics, enhances the benefits of both. Probiotics introduce live beneficial bacteria into your gut, while prebiotics ensure they have the food they need to grow and multiply.

Yogurt, kefir, and fermented foods like sauerkraut and kimchi are excellent sources of probiotics. Pairing these with prebiotic-rich foods can create a powerful synergy for gut health.

"A simple synbiotic meal could be a bowl of yogurt topped with sliced bananas and a sprinkle of flaxseeds. This combination provides both prebiotics and probiotics, supporting a balanced and thriving gut microbiome."

Incorporating both prebiotics and probiotics into your diet can lead to noticeable improvements in your gut health and overall well-being.

Cooking Tips to Preserve Prebiotic Content

Cooking can sometimes reduce the prebiotic content in foods, but there are ways to preserve these valuable fibers. When preparing vegetables, opt for steaming or roasting rather than boiling. These methods help retain more nutrients and prebiotic fibers. If you're cooking grains, like oats or barley, try not to overcook them.  Keeping them slightly firm can help maintain their prebiotic content.

Another tip is to incorporate raw prebiotic-rich foods into your diet whenever possible. For example, add raw garlic to salad dressings or sprinkle raw onions on top of your dishes. By doing so, you can maximize the prebiotic benefits of these foods.

Final Thoughts on Prebiotics and Gut Health

Prebiotics play an essential role in maintaining a healthy gut microbiome, which is crucial for overall health. By feeding beneficial bacteria, prebiotics support digestion, boost immunity, and even enhance mental well-being. Integrating prebiotics into your diet is a simple yet effective way to improve your gut health.

Remember, a balanced diet that includes a variety of prebiotic-rich foods can make a significant difference. Combining prebiotics with probiotics creates a powerful synergy that can further enhance gut health. It's about making small, sustainable changes that can lead to long-term benefits.

As we continue to learn more about the gut microbiome, the importance of prebiotics becomes increasingly clear. They are not just a dietary addition but a vital component of a healthy lifestyle.

Summarizing the Importance of Prebiotics

Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria. They help maintain a balanced microbiome, which is essential for various bodily functions. By incorporating prebiotic-rich foods into your diet, you can support digestion, boost your immune system, and improve mental health.

Moreover, prebiotics work best when combined with probiotics, creating a synbiotic effect that maximizes the benefits of both. This combination is a powerful tool for enhancing gut health and overall well-being.

Future Directions in Gut Health

The field of gut health is rapidly evolving, with ongoing research uncovering new insights into the gut microbiome's role in health and disease. Future studies may reveal even more benefits of prebiotics and their potential applications in preventing and managing various health conditions.

As our understanding grows, so too will the opportunities to harness the power of prebiotics for improved health outcomes. Staying informed and adapting to new findings will be key to maintaining optimal gut health in the years to come.

Lastly, you should always consult with your healthcare provider before making significant changes to your diet, especially if you're on medication. They can provide personalized advice based on your health status and ensure that prebiotics complement your treatment plan.

By staying informed and mindful of your body's needs, you can effectively incorporate prebiotics into your lifestyle and reap their numerous health benefits!

To your health,
Rose.


Image from from drbrighten.com and used with no modifications.

Welcome to March! With the start of a new month, that means it's time for your monthly freebie, and this month, I've got something a little different for you. Rather than a downloadable guide that you have to read and follow figure out how to put into action to get results, I'm sharing a hands-on, step-by-step video guide to making your own healing herbal oil!

Kami McBride is one of the most well-known herbalists out there, and she is dedicated to helping those with no herbal experience to become self-sufficient in handcrafting their own safe and natural herbal remedies. I love Kami's no-nonsense, hands-on teaching style, and I think you will too!

Check it out now to get access (this week only) to her series of healing herbal oil tutorials - starting with arnica - a highly effective and accessible remedy for topical pain relief.

Did you know that arnica is one of the world’s most popular healing herbs?

No home apothecary is complete without arnica infused oil and its exceptional healing properties.

But making arnica oil is not just about sticking flowers in oil. Even experienced herbalists get it wrong.

Most of the tutorials on YouTube University still teach the pour and store method, where you let the oil sit around for a month.

The thing is, when you need arnica, it usually involves pain. So when you need it, you want the best! Of course you want the arnica oil with the most potential for making a dent in your pain.

That’s why I’m so excited about my friend, Kami McBride’s workshop where she covers everything arnica:

Kami has packed over 35 years of arnica oil experience into an easy-to-follow, results-guaranteed workshop. This is a workshop I would definitely pay for, but for a little over a week, it is FREE!

For centuries, arnica has been a go-to remedy for anyone needing relief from the aches and pains of daily life.

Its notable anti-inflammatory and pain-relieving properties make it a must have oil for anyone interested in natural healing.

With arnica oil on hand, you’ll always have a great remedy for:

• Bumps and bruises
• Muscle aches
• Strains and sprains
• Swelling from injuries

No matter your experience level, you will leave this workshop with the high potency process for making the very best arnica oil you can find anywhere.

Good arnica infused oil isn’t as popular as some of the other oils and isn’t as easy to find, so let’s change that!

Sometimes you can find a good arnica infused oil in an herb shop. But really, at $35 a bottle you are going to scrimp and probably not get what you paid for.

When you learn to make arnica oil yourself, you can have enough when you really need it and it won’t cost you a fortune.

Registration for Kami’s – The Art of Arnica workshop is now open!

What I love about Kami’s workshops is how she breaks everything down into easy-to-follow steps.

In The Art of Arnica, Kami distills over three decades of arnica experience into a concise, no-fluff workshop guaranteed to see you make the highest quality arnica oil.

When it comes to making a premium arnica infused oil, you can fish around on the internet, wasting time and ingredients or not even knowing if what you made is stable or what the potency and healing capacity is.

OR you can get with someone who has been around the block with oils for 35 years and just eliminate all the frustration and wasted time.

You’ll also know without a doubt that you are making the best, that you are honoring the herb by using the most effective techniques to make each oil. Kami doesn’t just teach one technique; she guides you through the nuances that you just aren’t going to find anywhere else.

Whether you’re a seasoned herbal oil pro or just getting started, this workshop gives you everything you need to share the powerful healing benefits of arnica with your loved ones.

You can get immediate access (no registration fee) right here:
Yes, I want to make high potency arnica oil!

But this workshop is only available THIS WEEK, so don’t miss out!

I can’t wait to see you in the workshop.

Rose.

As we just celebrated Valentines' Day, I thought this would be a good time to share some game-changing information about heart health!

We've talked at length before about statin drugs here on this blog, but don't take my word for it - many of today's leading health experts and Functional Medicine doctors are saying the same thing...

When it comes to heart health and longevity, not only are statin drugs not all that useful, they may even cause more harm than they do good.

In this episode of The Doctor's Farmacy, Dr. Mark Hyman interviews a renowned cardiologist about the truth about heart health and statin drugs. This is a very eye-opening interview, so be sure to check it out below - especially if your doctor has prescribed a statin, or someone you love is taking one.

What if everything you thought you knew about heart disease was incomplete—or even wrong?

In a groundbreaking episode of The Doctor's Farmacy, Dr. Mark Hyman sits down with renowned cardiologist Dr. Aseem Malhotra to challenge the conventional wisdom surrounding cholesterol, statins, and heart disease.

Dr. Malhotra has been a bold and outspoken advocate for ethical, evidence-based medicine, often at odds with mainstream narratives. In this eye-opening conversation, he shares why it’s time to rethink the way we approach cardiovascular health and how lifestyle changes, rather than medications alone, can make a profound impact.

Key Insights from the Episode:

• Cholesterol: Not the Enemy You Think
  LDL cholesterol has long been demonized, but is it really the primary culprit behind heart disease? Dr. Malhotra explains why focusing solely on cholesterol levels might be a distraction from more significant risk factors.
  
  
• The Inflammation Connection
  Chronic inflammation and insulin resistance play a far more critical role in cardiovascular health than most people realize. Discover how your diet and lifestyle directly influence these hidden drivers of disease.
  
  
• The Statin Dilemma
  Statins are among the most commonly prescribed drugs worldwide, but what do they really accomplish? Dr. Malhotra discusses the potential benefits and limitations of these medications and the importance of informed decision-making.
  
  
• The Influence of Big Pharma
  How do financial conflicts of interest shape the medical guidelines doctors rely on? This episode pulls back the curtain on the often-unseen forces influencing prescriptions and public health recommendations.
  
  
• Practical Tips for a Healthy Heart
  From dietary choices to stress management, learn actionable strategies to reduce your cardiovascular risk naturally.

This conversation is more than a deep dive into heart health; it's a call to action for anyone who wants to take ownership of their well-being.

Listen/watch now: