Hey friend,

The trillions of microbes living in your gut don’t just process food.

They influence your mood, mental clarity, immune function, skin health, and more. [1,2,3]

Take care of your microbiome—and it will take care of you.

The war on your biome

Our world is quietly hostile to the microscopic ecosystem that keeps you healthy.

→ Antibiotics.

→ Pesticides and herbicides.

→ Pharmaceuticals.

→ Ultra-processed foods.

→ Chronic stress.

Each one chips away at the balance of bacteria and fungi that support your brain, body, and emotional well-being.

Here are seven science-backed ways to restore your microbiome and upgrade your brain and body from the inside out.

Your Biome-Balancing Protocol

1) Ditch antibiotics (unless it’s life or death)

Antibiotics don’t discriminate.

They wipe out everything—good and bad. [4]

This microbiome massacre can take years to recover from…

Only use antibiotics when necessary.

For minor infections? Try natural alternatives like oil of oregano, colloidal silver, propolis, or berberine. [5]

2) Detox your life

Toxins are silent gut-killers:

Heavy metals, glyphosate, additives, fake sweeteners, plastics, and mold toxins all wreck microbial harmony.

Go low-tox.

Think clean food, clean water, clean air, and clean products.

Next, to support your body’s natural detox pathways and eliminate common toxins more effectively, consider adding:

• Toxin binders like activated charcoal, bentonite clay, and zeolite
• Liposomal glutathione to boost cellular detoxification
• Liver-supporting herbs such as milk thistle and dandelion root

3) Master your stress response

Chronic stress disrupts the gut-brain connection, especially through the vagus nerve. [6]

When you're stuck in fight-or-flight mode, your body prioritizes survival over digestion, mood, and mental clarity.

The gut-brain axis is a two-way street:

Stress in the mind alters your microbiome. [7]

Stress in the gut impacts your mood, cognition, and focus.

To build stress resilience, train your nervous system with:

• Breathwork
• Meditation
• Cold exposure

And support your stress tolerance with adaptogens like rhodiola, ashwagandha, and eleuthero.

4) Eliminate sugar

We all crave sweetness, but sugar wrecks your microbiome.

It fuels harmful bacteria, drives inflammation, and disrupts the delicate balance of your gut flora.

Studies show that high sugar intake shrinks microbial diversity.

The good news? Cutting sugar helps your gut bounce back. [8]

Starve the bad bugs. Let the good ones thrive.

5) Eat more polyphenols

Once you’ve cut out the foods that harm your gut, it’s time to flood your system with the good stuff—nutrient-dense, microbiome-loving foods.

Focus on polyphenols—powerful plant compounds that feed beneficial bacteria like Bifidobacteria and Lactobacteria, while suppressing harmful ones like Staphylococcus and Salmonella. [9]

Polyphenols are one of the main reasons vegetables are good for humans.

Stack your nutrition with:

• Fresh herbs and spices (add them to every meal)
• Sugar-free dark chocolate (1–2 oz/day)
• Green tea or coffee
• Colorful vegetables
• All kinds of berries

Let your food shape your microbiome—and your mind.

6) Swap alcohol for something better

Alcohol does more than mess with your mind.

It reduces microbial diversity, promotes leaky gut, and blocks nutrient absorption (especially B vitamins). [10]

You don’t need booze to catch a buzz.

Try these microbiome-friendly alternatives:

• New Brew
• Tru Kava
• Kin Euphorics
• Calm Amanita

Discover more alcohol alternatives here and keep your biome booming.

7) Restore with probiotics

Probiotic supplements created in labs are dumb; ferments are smart.

By dumb, I mean without the intelligence of nature.

Prioritize fermented foods like saurerkraut, kimchi, kefir, etc., over store-bought probiotics.

The only probiotics that will move the needle on supporting your gut microbiome balance are:

• Spore-based and cyst-forming probiotics like Megasporebiotic, FLORASSIST, and Prescript-Assist.​

You don’t have to let the modern world wreck your inner ecosystem.

Follow this protocol, and your microbiome will thrive.

Heal your gut and microbiome, and you transform your brain, body, and mind.

Quick question:

If you're dealing with mental health challenges or brain fog, have you ever looked into your gut?

Hit reply and let me know.

See you next Saturday,

Onjae