Micronutrient maxxing is actually a lot of fun. Just know that if your digestion is compromised covering intake requirements isnt enough. Its worth looking at functional markers to check if pathways utilizing specific vitamins and minerals are working optimally. Those with chronic issues likely need significantly more than RDAs. But for health optimisation purposes, it is a great skill to cover these nutritional bases with food rather than supplements.

This will rub a lot of people the wrong way but long-term tolerance to a wide range of fibres is often a marker of a healthy gut. Many will settle on elimination diets as it feels great, rather than taking the (sometimes intricate) steps of rehabilitating the gut terrain to allow reintroduction of once not tolerated foods.

Gm

Sleepy Milk Tea - For Optimal Sleep & Recovery This is my sleep milk tea recipe that I drink every now and then. It is sweet and tastes incredible (in my opinion). I dont drink it every evening, just when I feel a bit too wired. The base involves creating a very concentrated chamomile tea and mixing a small volume with gently heated milk and a teaspoon of honey. Then I add: - 5g of colostrum - 3g Taurine - 2g Glycine - 4g Myo-inositol. You can drink this with 200-600mg L-theanine and 300mg magnesium glycinate. This combination supports parasympathetic tone and GABAergic signalling.

There’s a reframe I think is crucial for anyone dealing with long-term issues. Many people remain, to varying degrees, in a state of anxious grasping for "how things used to be." Before forward momentum can be built, there’s usually a period of full acceptance required. Accepting where you are, how you are, right now. Almost like finally hitting solid ground after a long fall and finding your footing. This mental base is crucial. Building a foundation fo where you are, even if it’s not where you once were or hoped to be. Kind of like a sense of being grounded - "I’m no longer falling".

Don't underestimate how important optimal vitamin D levels are for healing the gut. It regulates the integrity of the gut barrier/permeability/leaky gut. Increases tight junctions. Vitamin D plays a role in the innate immune system. It upregulates intestinal alkaline phosphatases which helps to detox endotoxins like LPS. Also got antimicrobial peptides like cathelicidin. Vitmain D also regulates paneth cell function! It alters microbiome composition = more diverse, anti-inflammatory. Reduces general gut inflammation and also makes the immune system more tolerogenic, less Th1/Th17‑dominant responses.

Side-questing 2026 - Levelup Free-diving - Levelup Spearfishing - Levelup Paragliding - Intro Steel Mace - Intro Kite-surfing - Intro Overlanding

UVB exposure potentially increases abundance of SCFA-producing bacteria.

But sure, keep listening to your pale demon dermatologist...

In SIBO, treatment often becomes overly focused on pathogens, while insufficient attention is given to the impaired gut terrain and motility factors that permitted bacterial overgrowth in the small intestine.

If you have gut hyperpermeability (leaky gut), ulcers, motility issues, don't underestimate the importance of not snacking. Just stop snacking entirely. It is not a meme.

GINGER GINGER GINGER = Stomach Health Ginger will forever be underrated for its benefits in gastric and upper gastrointestinal function. It supports the gastric mucosa by enhancing mucus barrier integrity and antioxidant protection. This is literal viking shield wall mode for le stomach vs acidity and bs irritants. Ginger also modulates enteric nervous system activity and promotes coordinated gastric motility = improving delayed gastric emptying (a big driver in refluxers). Then the sexy ginger bioactives (gingerols and shogaols) influence detoxification pathways in the liver. Esp phase II enzymes. Eat more ginger. Grate it fresh on your food. Make ginger teas. Eat pickled ginger. It is fine to have some ginger with every meal. Supplementing ginger extract can be great to help with motility & constipation as well.

This is the way

How I respect my food & improve digestion This is a practice I have integrated over the past year, I don't do it with every meal because sometimes I forget, but I love it. Before starting my meal, I close my eyes and visualize the meal in front of me. I think about all the different ingredients that it contains, where they came from, their life story. This helps me to be present and mindful when eating. It gives me a moment to show gratitude to the food in front of me and respect the life it came from and the work that went into putting it in-front of me. Respect & Gratitude = no longer gorging it down in 3 minutes.

It is interesting that Larazotide led to faster resolution of GI symptoms and more rapid clearance of circulating SARS‑CoV‑2 spike antigen after COVID infection.

Unpopular opinion on trendy gut health peptides I believe zonulin-mediated increases in intestinal permeability is an evolutionary adaptation (of course it is). By opening tight junctions, zonulin regulates flux of water, solutes, and immune cells. But why does small-intestinal exposure to both bacteria trigger luminal zonulin release, followed by tight junction disassembly and increased permeability? WHY? This transient opening could potentially flush out bacteria and their products from the proximal small intestine, limiting persistent colonization in a region that normally has low bacterial loads (SIBO is not normal remember). Zonulin is part of the innate defence program. It senses microbes, rapidly loosens junctions, and promotes fluid and antigen movement to prevent overgrowth and facilitate immune surveillance. Tight junction modulation also supports controlled antigen sampling, leukocyte movement, and mucosal immune education, which are essential for immune tolerance. This is an adaptive response! Where does it go wrong? Chronic or exaggerated zonulin activation is associated with celiac disease, type 1 diabetes, IBD, and other chronic inflammatory and autoimmune conditions, where sustained barrier loosening amplifies antigen influx and immune activation. Modern triggers lead to a maladaptive chronic and exaggerated activation of this process. So what about peptides like Larazotide acetate? This peptide inhibits zonulin signaling at tight junctions. Sound promising for those with celiac disease, and other leaky-gut conditions. But my point with this post is, do you, as a healthy individual want to chronically inhibit zonulin signalling? Probably not. So this is a great tool to use, in the right CONTEXT. Not for everyone all the time.

Go outside as soon as you wake up. See the sunrise. Spend as much time outside in the morning as possible (breakfast, reading, commute). Get some midday UV exposure, adjust to your sun tolerance/melanin levels. If it gets too hot/strong, seek the shade but stay outside if possible. Avoid sunscreen & sunglasses unless in very specific situations. Enjoy the late-afternoon/evening sun. Watch the sunset. Minimize artificial light as much as possible throughout the day, but especially after sunset. Darkness at night.

"The only real test of intelligence is if you get what you want out of life." - Naval Ravikant "You have to specify your destination. Otherwise, you’ll never notice when you get there. If you don’t know what you want, the probability that you’ll stumble upon it by accident is essentially zero." - Jordan Peterson I think it is hubris to think you will know what you want 10-20 years down the line. But you may as well aim directionally towards something, but maintain enough self-awareness so that you can re-orient yourself and adjust the destination as you learn and grow.

If you cant touch your toes you gotta work on that shit

"A dead thing can go with the stream, but only a living thing can go against it." - The Everlasting Man