Dear Friends,
This week’s newsletter is a particular passion of mine. Ever since my teenage years, I have struggled with complicated gut health. I’ve had to be very careful with what I eat or else I get in trouble. This short scene from Comedians in Cars Getting Coffee strongly resonates with my dietary habits. No doubt, I’ve always been envious of those who have iron clad stomach’s and can eat whatever they want without consequences.
Through my stomach troubles, I’ve learned that fostering a healthy gut is critical for our health and goes beyond just eating well.
In this newsletter, I wanted to share a few tips on how we can all improve our gut health. In doing so, we will feel better and even live longer!
“All disease begins in the gut.” — Hippocrates, 400 BC
Turns out, this ancient wisdom is more relevant than ever. Scientists (GO UCSD!) today are finding that the gut microbiome — the trillions of bacteria, fungi, and microbes in our digestive system — plays a massive role in everything from immunity and inflammation to mood, energy, and even longevity.
What Is the Microbiome, and Why Does It Matter as We Age? As we get older, our microbiome naturally changes — but not always for the better. Diets lower in fiber, increased medication use, stress, and reduced physical activity can all disrupt gut balance. An imbalanced gut microbiome (a condition called dysbiosis) has been linked to:
- Chronic inflammation
- Cognitive decline
- Weaker immune response
- Mood disorders like depression and anxiety
- Digestive issues and poor nutrient absorption
The Research: Gut Dysbiosis & Age-Related Conditions
Current research confirms what many in holistic health have suspected: Chronic Inflammation & Immune Dysfunction: Age-related changes in gut microbes can drive systemic inflammation and weaken immune responses, increasing risk of autoimmune and metabolic diseases.
Neurological Disorders: Gut dysbiosis is linked to age-related diseases like Alzheimer’s and Parkinson’s. The gut-brain axis plays a powerful role in cognitive health.
Frailty: Older adults with disrupted microbiota tend to show signs of frailty more often, due to inflammation, poor nutrient absorption, and reduced resilience.
These findings make it clear: a healthy gut may be one of the most powerful tools we have for aging well.
Can You Test Your Microbiome?
Yes! At-home microbiome testing kits are now widely available. I have NO affiliation to these companies below.
Companies like:
Viome
Ombre
BiomeFx
…can provide insight into your gut bacteria and suggest ways to rebalance it. These tests usually involve a simple stool sample and offer personalized reports on your gut’s current state.
How to Improve Your Gut (and Age Better Because of It)
If your microbiome is out of balance, here are proven steps to bring it back on track: Eat more fiber-rich foods: Think leafy greens, berries, beans, lentils, oats Add fermented foods: Yogurt, kefir, kimchi, sauerkraut, miso
Limit ultra-processed foods and added sugar
Move daily: Even light exercise improves gut health
Manage stress: Chronic stress damages gut lining and microbial balance Take a targeted probiotic (if recommended) based on your testing
Healthy Gut, Healthy You
The gut-brain-immune connection is real — and taking care of your microbiome is one of the most powerful steps you can take to age well from the inside out.
“Your gut bacteria may be more important than your genetics when it comes to aging.”
— Dr. Emeran Mayer, UCLA gut-brain health researcher
All my very best,
Jonathan
