Eat 100% organic, Non-GMO, sustainably grown fruits and vegetables whenever possible, preferably 5-6 servings a day.

When eating grains always eat organically grown grains. Some grains contain toxic lectins that are associated with leaky gut. Fermentations solves this problem which is why sourdough is ok for most people. When it comes to healing a leaky gut, avoiding gluten for those who ate gluten intolerant is key.

Eat wild-caught, low mercury, high selenium, and non-endangered fish such as Coho, Salmon, or Skipjack tuna at least 3 times a week to increase Omega 3 fat.

Eat 100% grass-fed, Non-GMO unprocessed beef, pork, bison, and game at least 1 time per week but not more than 3 times, in order to increase conjugated linoleic acids (CLA) which helps build muscle and reduce fat.

When eating red meat, have a green vegetable, such as broccoli, cabbage, brussel sprouts, and kale with it. These veggies help to mitigate the potentially toxic effects of heme (part of the extra iron in meat that is mostly good but can predispose us to cancer depending upon how it is metabolized in the gut).

Cook with organic, cold-pressed extra virgin macadamia nut oil, coconut oil, olive oil, ghee, duck fat, lard from grass-fed beef, and grass-fed butter (preferably raw) as much as possible.

Drink or use in a recipe at least a cup of bone broth daily. (See recipe here)

Drink 3 liters of spring water per day. 

If you need something sweet, reach for Green Leaf Stevia, erythritol, coconut crystals/sugar, or honey (especially Manuka Honey).

Get regular exercise that combines: 

• Weight-bearing activities for muscle development, bone health, and raising metabolic rate, 3 to 4 times/week 

• Low Intensity Sustained Training (LIST) if you want to improve cognitive functioning (no more than 30 minutes) 1 to 2 times/week 

• High-Intensity Interval Training (HIIT) to lose or maintain an ideal weight.  No more than 20 minutes, 3 to 4 times/week. 

• Pulse training – using 4 sets of 5 minute exercises in which you push until you can’t, and rest until you can.

Get plenty of restorative rest. 

• Do not use electronics in bed.  Charge your phone in another room.  Do not work in your bed.  The bed should be for resting and sleeping, ONLY.  Sleep in a dark room.  Cover any LED lights or get them out of your bedroom.  If you cannot do that, try a sleep mask.  It changed my sleeping life ☺

• Try to go to bed as much before midnight as possible (8 or 9 p.m.)  and rise with the sun (5 or 6 a.m.) if possible.  As soon as you get up, expose yourself to bright light.  It will help you fall asleep that night.

Relax 

• Practice some form of meditation or attend a religious service regularly

• Take yoga classes or long leisurely walks

• Practice Emotional Freedom Taping

Laugh, a lot. If you need help, watch funny movies, go see a comedian or hang out with a little kid and do the things that they like to do.

Keep your teeth clean – Flossing with a water pik, using an electric toothbrush twice a day, and swishing with coconut oil at least once a week.

Cook with ceramic cookware.

Organic and toxin-free body/hair care products and cosmetics.

Take your vitamins and supplements

GMO fruits and vegetables

Non-organic grains

Whale

Shark

Swordfish

Processed meats

Processed foods

High Fructose Corn Syrup

Hydrogenated oils

Addictants such as MSG

Toxins such as Glyphosate found in:

• All GMO and many non-organic foods

• Wheat and wheat products

• Lawn care products  

Artificial sweeteners

Denatured proteins including deli meats and overheated products such as ultra-pasteurized conventionally fed dairy

Alcohol

Foods for which you have developed a sensitivity or an allergy.

Soy-based products (unless they are fermented)

Avoid Heavy metals:

• Mercury

• Aluminum

• Cadmium

Teflon, aluminum, copper, iron, and stainless steel cookware.

Supplements containing:

• soy or any derivative of soy (soy lecithin, hydrolyzed soy, etc)

• GMOs

• magnesium stearate

• gelatin

• silicone dioxide.

Body/hair care products and cosmetics containing toxins.