Quick‑start tips

Tips & Why it works

• Move with purpose every day

  Regular activity supports gut motility, microbial diversity, and reduces gut-related inflammation.

• Eat polyphenol-rich plants

  Polyphenols feed beneficial gut bacteria and help reduce inflammation in the digestive tract.

• Strength train 2–3x/week

  Resistance training helps regulate metabolism and reduces inflammatory markers that affect gut health.

• Get deep, regular sleep

  Sleep regulates gut barrier function and supports microbial balance via circadian rhythm alignment

• Supplement with prebiotics, probiotics or polyphenols

  Helps maintain gut diversity, reduce inflammation, and support digestion.

• Reduce chronic stress

  High stress alters gut bacteria and weakens the intestinal lining — relaxation supports gut resilience.

• Hydration

  Drinking adequate water is crucial for digestion, nutrient absorption, and maintaining the intestinal lining’s health. Proper hydration also prevents constipation, supporting smooth gut movement.

Why gut health matters as we age

As we age, the gut becomes more vulnerable. Microbiome diversity declines, the intestinal lining weakens, and nutrient absorption drops. These shifts affect far more than digestion — they influence inflammation, immunity, energy, and mental clarity. An unhealthy gut is linked to bloating, fatigue, brain fog, and chronic low-grade inflammation. Oxidative stress and immune imbalance can speed up these effects. But daily habits — diet, sleep, movement, and mindset — can support the gut and slow down age-related decline. A balanced, diverse microbiome supports not just digestion but also metabolism, mood, and resilience — all key to healthy aging. It’s no coincidence that Hippocrates said over 2,000 years ago that “all disease begins in the gut” — a view that Dr. Steven Gundry continues to highlight today. Science is catching up with what they both understood: the gut is central to long-term health.

WHAT EXPERTS SAY