Day 9 ❍ Gut Guided: Unlock Hidden Keys to Wellness
Taking Care of Your Gut: Essential for Well-being
Your gut is so precious, y’all—it’s the cornerstone of your physical, emotional, and mental health. When we take care of our gut, we unlock a powerful tool for overall well-being. At a time when we are powerless over so many things, it is empowering to focus on what we can control or influence–and then take small steps to nurture this precious life.
Food as Medicine (or Poison)
What we consume can nourish our gut or harm it. Today’s focus is on the hidden impact of antibiotics and hormones in food. When we consume animal products or eggs treated with these substances, we introduce "unintended medicine" into our bodies—medicine that disrupts the balance of our gut microbiome.
Unfortunately, in the U.S., these treatments often aren’t clearly labeled. To protect your gut, opt for foods labeled “no antibiotics or hormones.” When it comes to fish, always choose wild-caught options whenever possible—remember, “Atlantic salmon” is not wild salmon!
This is where I get my fish now, and I love it. A close friend who has worked on fishing boats in Alaska approved this company. Plus, here’s a $25 off promo code for you to try it too.
The Role of Antibiotics, Probiotics & Gut Balance
As you likely know, antibiotics kill harmful bacteria—but they also wipe out the beneficial bacteria that keep your gut balanced. For years, the advice was to take probiotics after antibiotics to help restore your gut. However, leading experts like Dr. Suzanne Devkota, head of the Human Microbiome Research Institute at Cedars-Sinai, are rethinking this approach:
“Now we know that actually may not work and can actually cause worse problems.
Taking a probiotic after antibiotics can actually delay the recolonization of your gut.”
Wait, what? Why?
Probiotics typically contain only 4-5 strains of bacteria, while your gut naturally hosts 500-1,000 strains. I know some of you might be thinking, “But my probiotic has billions of bacteria—aren’t I covered?” Not exactly. There’s a difference between the number of strains (variety) and the total amount of bacteria (quantity) in a dose. Even if a probiotic has billions of bacteria, it may only include 4-5 strains, which limits its impact.
Here’s the issue: these few strains can dominate your gut, crowding out the diverse bacteria your microbiome needs to thrive. Think of it like this: if I’m teaching a yoga class for 1,000 students but I only focus on advanced one-armed handstands, most participants would feel excluded, leave, and not return. That’s what happens when probiotics take over—your gut loses its essential diversity. I would have to offer many other poses to take care of the whole group.
(To the one person thinking, “But what if you do have a class of 1,000 people who do one-armed handstands?” DM me immediately. You’re demoing that in our next Zoom class! 😂)
Dr. Devkota now recommends prebiotics and postbiotics over probiotics to help rebuild gut health after antibiotics. That said, if you still feel drawn to probiotics, that’s okay—research is still evolving. Just make sure to choose wisely:
Check the label for probiotics with a diverse range of bacterial strains to promote a balanced gut.
CFU (colony-forming unit) count matters: Look for products with 10–20 billion CFUs per day for adults.
Here are some key take aways and small steps you can take towards a more holistic connection to your gut health.
ACTIONS
Probiotics: Read labels carefully. Look for diverse strains of bacteria with 10–20 billion CFUs per day for adults.
Prebiotics: Increase your fiber intake with raw options like fruits, vegetables, and whole grains. Explore more high-fiber foods and their benefits. https://www.healthline.com/nutrition/22-high-fiber-foods#What-is-fiber?
Postbiotics: Incorporate fermented foods like sauerkraut, kimchi, tempeh, or yogurt. If you have a compromised immune system, histamine intolerance, or bloating, avoid fermented foods as they may initially cause discomfort.
Mindful Consumption: Pay attention to what you eat and the information you consume daily. Small, consistent shifts create lasting habits that support gut health.
Source your Fish Well: I get my fish from Wild Alaskan Seafood. It’s a subscription and you can pause it and even to every other month if needed. I like it way more than Whole Foods. Here is a $25 off promo code.
JOURNAL
Third Chakra Reflection✨(Gut & Intuition): Is there anything your gut has been trying to tell you that you haven’t been listening to? Write about how you can tune in and honor its wisdom.
Rest & Digest Sound Bath (20-min)
Great for day or night
“Right now, it’s like this. May I be at ease.”
RECIPE INSPO
Contest 🏆
Attend all 21 classes in 21 days, and you’ll be entered to win an exciting prize! On livestream days, you can participate live or complete the session on demand—it all counts.
On Demand Video ✨ Your 30-minute practice will be posted at 12:00 AM each morning.
Did you know, did you know? Tomorrow is the most important class to come to! You’re doing amazing.
Next Livestream Class: Wednesday, January 15th 🧘🏻♀️ 9:00 AM