Table of Contents
Introduction 8
Chapter 1 Do the Right Tests to Assess Your Gut Health 9
1 Watch for Signs 11
2 Journal It! 12
3 Eliminate Some Foods 13
4 Look Before You Flush 14
5 Check for Floaters 15
6 Take a Whiff 16
7 Care about Color 17
8 Set Your Timer 18
9 Keep a Poop Journal 19
10 Peek at Your Pee 20
11 Smell Your Breath 21
12 Sniff Your Pits 22
13 Open Up and Say "Ahhhh" 23
14 Do a Spit Test 24
15 "Beet" Your Digestive Tract 25
16 Bubble Up Some Baking Soda 26
17 Feel the Betaine HCI Burn 27
18 See If You're Sensitive 28
19 Search for Hidden Infections 29
20 Test Your Own Poop 30
21 Boost Your Vitamin D 31
22 Go Big on Your B12 32
23 Be B12 Savvy 33
24 Add Some A to Your Life 34
25 Meet the Master (Antioxidant) 35
26 Iron Out Your Iron 36
27 Manage Your Magnesium 37
28 Avoid Heavy Metals 38
29 Halt High Histamine 39
30 Get a Thyroid Workup 40
31 Pinch Your Arm 41
32 Take a Breath (Test) 42
33 Scrutinize Your Stress Levels 43
34 Scan Your Skin 44
35 Contemplate Your Poop Schedule 45
36 Curb Your Sugar Cravings 46
37 Consult the Scale 47
38 Log Your Headaches 48
39 Check Your Bloat 49
40 Mind Those Mood Swings 50
Chapter 2 Change Your Diet and Eating Patterns 51
41 Throw Away Processed Foods 53
42 Fill 'er Up on Fiber 54
43 Double the Fiber, Double the Good 55
44 Feast on Some Fermented Foods 56
45 Pump Up the Prebiotics 57
46 Swap Your Coffee for Chicory Root 58
47 Drink Some Mushrooms 59
48 Sip on Black Tea 60
49 Cut Out Sugar 61
50 Avoid Artificial Sweeteners 62
51 Cue Up the Quercetin 63
52 Munch on Some Mango 64
53 Eat Your Bananas Green(ish) 65
54 Bring Back the White Potato 66
55 Cook and Cool Your Starches 67
56 Consider Going Gluten-Free 68
57 Eat Your Oats Cold 69
58 Wonder at the Power of Walnuts 70
59 Break Out the Brazil Nuts 71
60 Prioritize Plenty of Fats 72
61 Increase Those Omega-3s 73
62 Pack In the Polyphenols 74
63 Consume Some Cruciferous Vegetables 75
64 Garnish with Cilantro 76
65 Choose Your Fish Carefully 77
66 Chew More! 78
67 Add Yogurt to Your Day 79
68 Cook Those Vegetables 80
69 Sprout Your Grains 81
70 Skip Conventional Dairy 82
71 Ditch the Thickeners 83
72 Combine Foods 84
73 Cook with Coconut Oil 85
74 Drizzle Your Dishes with Olive Oil 86
75 Change with the Seasons 87
76 Sample More Papaya 88
77 Try Intermittent Fasting 89
78 Stop Snacking 90
79 Eat Mindfully 91
80 Switch Things Up! 92
Chapter 3 Take Care of Your Body 93
81 Make the Most of a Multivitamin 95
82 Bolster Your Vitamin B12 96
83 Zero In on Zinc 97
84 Add More Iron to Your Diet 98
85 Find a Good Probiotic 99
86 Use Digestive Enzymes 100
87 Spray On the Magnesium 101
88 Drop Some Vitamin D 102
89 Throw Back Some ACV 103
90 Be Bitter(s) 104
91 Break Down Biofilms 105
92 Consider Colostrum 106
93 Do a Parasite Cleanse 107
94 Repair Your Gut Integrity 108
95 Poop Every Day 109
96 Jump on a Trampoline 110
97 Get a Lymphatic Massage 111
98 Don't Neglect Your Mouth 112
99 Skip the Mouthwash 113
100 Exercise More 114
101 Get a New Bed 115
102 Avoid Antibiotics 116
103 Drink Your Heartburn Relief 117
104 Sip on Peppermint Tea 118
105 Get Needled 119
106 Get Your Glutathione Up 120
107 Support Your Liver 121
108 Brush Your Skin 122
109 Go Green 123
110 Scrub Your Gut 124
111 Massage Your Bowels 125
112 Take Your Workout Outside 126
113 Gear Up on Glutamine 127
114 Stir In Psyllium Husk 128
115 Get Things Moving with Magnesium 129
116 Stop Eating by 8 p.m 130
117 Stretch Your Gut with Yoga 131
118 Start Your Day with a Smoothie 132
119 Stop Overeating 133
120 Listen to Your Body 134
Chapter 4 Prioritize Your Mental Health 135
121 Reduce Your Stress 137
122 Try a Little Loving-Kindness 138
123 Think Happy Thoughts 139
124 Build an IRL Social Network 140
125 Put Your Phone Down 141
126 Trust Your Gut 142
127 Get Your Hands Dirty 143
128 Laugh As Much As You Can 144
129 Encourage Your Gag Reflex 145
130 Put Your Phone to Good Use 146
131 Hum Along 147
132 Use Your Belly! 148
133 Take a Cold Shower 149
134 Start Single-Tasking 150
135 Soak in Some Salts 151
136 Sing! 152
137 Listen to Binaural Beats 153
138 Develop a Morning Routine 154
139 Do a Brain Dump 155
140 Escape to Nature 156
141 Smile at Yourself 157
142 Clear Out the Clutter 158
143 Choose Your Thoughts 159
144 Change Your What-ifs 160
145 Worry on a Schedule 161
146 Delegate 162
147 Set Some Boundaries 163
148 Say No 164
149 Validate Yourself 165
150 Focus On What You Can Do for Others 166
151 Fast from Social Media 167
152 Make Your Bed 168
153 Swear It Out 169
154 Settle In with a Book 170
155 Leave the Room As You Found It 171
156 Talk Nicely to Yourself 172
157 Cry It Out 173
158 Face Your Fears 174
159 Chill Out 175
160 Ask for Help 176
Chapter 5 Make Some Lifestyle and Environmental Changes 177
161 Buy Local 179
162 Water As Soon As You Wake Up 180
163 Warm Up Your Water 181
164 Wake Up Earlier 182
165 Stop the Late-Night Snacks 183
166 Sleep on the Left 184
167 Scrape Your Tongue 185
168 Wake Up and Walk 186
169 Get on a Poop Schedule 187
170 Check Your Poop Posture 188
171 Massage Down There 189
172 Soak Up Some Sunshine 190
173 Say No to NSAIDs 191
174 Ditch the Antacids 192
175 Limit Alcohol 193
176 Hang Out with More Animals 194
177 Switch Your Cleaning Products 195
178 Wash, Don't Sanitize 196
179 Watch What You Put on Your Skin 197
180 Don't Burn Scented Candles 198
181 Purify Your Air 199
182 Filter Your Water 200
183 Say Goodbye to Plastic 201
184 Get Out of That Chair 202
185 Scale Back on Exercise Intensity 203
186 Have a Daily Routine 204
187 Start Your Day with Sun 205
188 Dim the Night Lights 206
189 Ban Your Phone from the Bedroom 207
190 Wake Up Slowly 208
191 Bathe Before Bed 209
192 Set the Right Room Temperature 210
193 Cook Your Own Meals 211
194 Use Your Vents 212
195 Swap Out Your Cookware 213
196 Decorate with Plants 214
197 Leave Your Shoes at the Door 215
198 Tweak Your Exercise Routine 216
199 Turn Your Wi-Fi Off at Night 217
200 Kick the Smoking Habit 218
Index 219