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Ancestral Gut Health
Revised edition
By Primal Thrive
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TABLE OF CONTENTS
The Problem Explained
Health is Gut Health
The One & Only Root Cause
Problems On a Plant Based Diet
The Solu on Provided
The Great Gut Reset
Know Thyself
Two Founda onal Approaches
Speeding Up Transit Time
The One Thing You Can Do
Healing is Sealing The Gut
How to Kill and Remove Unwanted Hosts
Do’s & Don’ts For Elite Diges on
Bonus
Gut Healing Supplements
Final Words
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PART 1
THE PROBLEM EXPLAINED
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“All Disease Begins In The Gut”
- Hippocrates
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Health is Gut Health
Health begins in the gut. We are not what we eat. We are what we
digest and absorb.
The intes nes’ func on to digest and absorb nutrients is what
brings us health. Nutri onal is actually quite simple, but made
complex in the modern world we live in. When confusion is
created, so will the diges ve system be confused, and vice versa.
Truth is in the direc on of simplicity, and this is exactly what I want
to provide in the Ancestral Gut Health course. ‘Ancestral’ because it
is an old truth that you will soon rediscover again.
Many men and women, all over the world, su er from diges ve
issues and know that the approach for men in general, is di erent
than for women.
The good news is that the intes nes can recover fast, if the
approach is right and suited for the individual. When gut health is
a ained, it must also be maintained. This means that bad habits
should kept in check, to not revoke past symptoms.
A healthy diges ve system relies on a few basic things, which are:
1) Deep and res ul sleep
2) Sunlight and vitamin D levels
3) Physical ac vity, both aerobic and anaerobic
4) Pure water and whole foods with a emphasis on protein
5) Consistency and rou ne within diet and lifestyle
These are the very basics your diges ve system needs to thrive.
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The goal of the course is to simplify health, to provide the
necessary knowledge that can be instantly applied, so that op mal
gut func on can be achieved again.
When you avoid the very things that trash your gut, and when the
right things are implemented within a frame of consistency and
rou ne, than xing your gut issues will become a piece of cake.
For someone the results will be visible in a ma er of days or weeks.
For others it can take longer. It all depends on: a) your current state
of health, b) environment, and c) e ort and consistency.
Be intui ve, and start listening to the signs and feedback of your
body.
Listening to your intui on will help you further.
If you need further assistance or help, DM me on Instagram or mail
me at primalthrive@protonmail.com
So let’s begin with the Ancestral Gut Health course. This program
consists of two parts. The rst examines the problems and the root
cause of diges ve distress. The second part covers the solu ons for
xing the gut speci cally in the rst six chapters. The seventh
chapter is for those who also have any kind of bacterial
overgrowth.
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Most of it is even lifestyle related, and this is exactly why we see so
many diges ve problems today.
However, the rst six chapters are the founda on for healthy gut
func on, which means that the priority resides in there.
Establishing a founda on is key and should be priority number one.
But rst things rst: understanding the root cause.
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The One & Only Root Cause
When it comes down to pinpoin ng the one thing that causes the
majority of diges ve problems, it would be low stomach acid.
Stomach acid is also known as HCL which stands for hydrochloricacid.
From a chemistry perspec ve, stomach acid consists of H or hydrogen
and Cl or chloride. Hydrogen is abundantly found in meat (protein) and
chloride found in rough sea salt (NaCl).
When s mulated by protein, stomach acid is secreted through the
parietal cells in the stomachs lining, with a pH between 1.5 and 3!What
prevents the stomach from burning itself?
The epithelial lining around the parietal cells excrete a mucuslining
which preven ng the stomach of burning itself!
Besides stomach acid secre on, other substances like intrinsic factor (IF)
are also secreted in the lining of the stomach.
This IF has its use in absorbing vitamin B12 further down in the small
intes ne. This means that a de cient produc on in stomach acid can
cause a nutrient de ciency such aslow B12.
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What causes de cient stomach acid produc on?
Primarily, when animal protein are not consumed in the right amounts,
it leads to low excre on of stomach acid. Stomach acid produc on is
highly dependent on the amount of protein from the diet as building
block for HCL, and as a trigger.
Secondly, a lack in cri cal nutrients which are in animal protein such as
zinc and B vitamins, can also cause a de ciency in stomach acid. Zinc and
B vitamins are used up by the stomach cells to produce HCL.
A lack of salt can also cause low stomach acid produc on. Low salt diets
are very stressful for the body’s physiology. Salt is acri cal element! Get
unre ned sea salt, not the pink Himalayan salt which is loaded with
inorganic iron.
The debunk the no salt diet: salt was always present in tradi onal diets,
if not sourced from the sea, sodium rich grasses were burn and the ashes
added to their food were eaten or these were chewed to extract the
juice and the pulp was then spit out.
Sodium was also consumed through drinking the milk and blood of an
animal, and ea ng all parts of the animal (nose to tail). Sodium was
always included, but not always as sea salt.
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Salt is needed for many things like
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HCL produc on
Protein diges on
Carbohydrate diges on
Development of the brain
Hydra on
Cellular metabolism
Adrenal func on
Blood volume regula on
Keeping stress hormones low
As we have seen above, chloride is a building block of stomach acid,
which is needed for protein diges on. Salt also ac vates certain
enzymes in carbohydrate diges on, this is why people crave salt when
ea ng cooked carbs, as the cooking process destroys the enzymes
within that carb source.
Salt is needed for adrenal func on, especially when someone is
experiencing a lot of stress – have more salt!
There is a basic rule that water follows salt. Salt is needed to remain
hydrated, as only water without any minerals will causedehydra on.
Other causes of low stomach acid are: stress, both physical , metabolic
and psychological; lack of sleep, slow metabolic rate, and too high carb
consump on.
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Low stomach acid signs checklist
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Weak diges on*
No crescents on nger nail bed*
Fa gue, Low B12 in blood, hypothyroidism,…
Leaky gut and Brain fog
Gas & Bloa ng
Premature aging
Parasite overgrowth: SIBO/SIFO/candida/H pylori…
Low stomach acid generally causes diges ve problems like bloa ng,
bacterial overgrowth and a malabsorp on of certain nutrients causing
you to feel fa gued as the metabolic rate slowly declines as a result of
this.
Premature aging of the skin, hair and nails happens because of
malabsorp on. The nutrients are not delivered to these ssues due to a
lack of diges ve strength.
You can check your HCL levels by looking at the crescents* on the bed of
your nger nails. It should be the biggest on the thumb nail and gradually
shrink towards the pinkie. De cient stomach acid showsitself in small or
absent crescents.
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To recap the causes of low stomach acid:
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Low protein diets
Low salt diets
Lacking adequate zinc and B vitamins
Fa guing yourself
Experiencing chronic stress
Prescrip on drugs
Poor sleep habits
High carb diets
Poor nutri on
Alcohol abuse
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Problems On a Plant Based Diet
Most westerners live o a plant based diet. Even when animal
products are included the percentage remains at the lower
spectrum and plant foods are the predominant food source.
This shi in ea ng brought us more diges ve & thyroid issues than ever
before. According to the sta s cs 80% of Americans have diges ve
issues which will result in hypothyroidism.
1| Anti-Nutrients & Indigestible Fiber
The innate defense system of plants is to produce toxins and
an nutrients to bind and protect its own nutrient stores, this isbecause
plants don’t like to be eaten. And with a wide variety of plants there is a
wide variety in planttoxins and an nutrients.
Lec ns are a group of complex proteins (glycol proteins) present in
beans, soy, grains, seeds, nuts and plants. They have the ability to bind
to carbohydrates and to impair gut healing.
However some lec ns have medicinal proper es. Like the lec ns of the
s nging ne le (Ur ca dioica) which can o set viruses from cell walls.
Goitrogens are substances found mostly in cruciferous vegetables. They
block proper thyroid func oning by inhibi ng the uptake of iodine to
make thyroid hormones T4 and T3. These goitrogenic substances also
inhibit the release of thyroid hormone, thus inhibi ng proper metabolic
func on.
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Phytates
Phy c acid plays a role in the development of a plant as a phosphorus
store. It is found in spinach, len ls, legumes, beans,nuts, peanuts, all
kinds of seeds, grains, oats, rice and corn. Phytates block the absorp on
of the nutrients that the plants stores, which is the basic principle of an
an nutrient.
Oxalates
Oxalic acid is an organic compound found in many plants, such as leafy
greens, night shades like eggplants and tomatoes, cacao, vegetables,
nuts and seeds. Oxalic acid inhibits calcium absorp onby binding to
calcium in the body to form oxalates, which can lead to kidney stones
and joint pain. Oxalates are also found in ours, grains and rice.
Enzyme inhibitors
Life depends on enzyma c reac ons. Enzymes are involved with so
many processes in the body. There are classi ca ons of enzymes
depending on what they do, but we will focus on one par cular class,
namely the diges ve enzymes. One of them are trypsin inhibitors,
which are found in grains, legumes and soy beans. This an nutrient
inhibits the enzyme trypsin, excreted from the pancreas, blocking
protein diges on, causing diges ve distress and a burden on the
pancreas.
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Cellulose
This is indiges ble bre, and in large quan es (plant based diet) it
deteriorates the gut. In li le to moderate quan es it is ok, and in some
ethnici es it is needed to prevent colon cancer. Plant bre and cellulose
is the main food that fuels ruminant animals (animals that convert bre
and complex carbs into saturated fat and protein).
The holy cow is an example of a bio converter, through alchemical
processes of bacteria the cow turns indiges ble grasses into absorbable
carbs, fats and protein in the form of meat, fat and milk.
There are more an nutrients and toxins found in the plant
kingdom like lignin, lignans, glycoalkaloids, tannins, pec n,
saponins and even ca eine as a natural insec cide.
Something else that is commonly overseen is that plants contain PNG, or
pyridoxine glucoside, the plant form of vitamin B6 has a poor
availability, whereas the animal form of B6 (pyridoxal phosphate and
pyridoxamine phosphate) is completely absorbed.
The best thing is to save me in the kitchen and not eat these
an nutrients in the rst place.
When dealing with severe gut issues it is recommended not to eat any
vegetables, fruits, nuts, seeds and greens. When the gut needs healing,
go on a full elimina on diet.
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Gluten & Grains
The food pyramid has thought you from a young age on to eat six to
eight servings of grains per day, especially whole grains. The reason for
this is that grains provide bre, B vitamins,minerals like iron, zinc and
calcium.
“Nutrients” so to speak.
Grains are everywhere, it is a highly processed crop that forms a staple
food for most people.
Grains are NOT promoted because they are healthy, BUT they are
promoted as it is the number one sprayed crop with loads of pes cides
and glyphosate and not to men on the GMO gene c engineering.
How does this sound like anything healthy to you?
One thing that almost all diet books and gurus have in common is
that they DON’T promote the consump on of grains!
There is plenty evidence that shows how the high consump on of grains
leads to modern day degenera ve diseases and psychological disorders.
High consump on of grains has been linked to diges ve diseases, IBS,
Crohn’s, malabsorp on, malnutri on, tooth decay, brain fog, skin
problems, osteoporosis, arthri s, hypothyroid, au sm, etc.
Grains are not needed for health, and must be totally eliminated from
the diet if you want to heal your diges ve system and brain.
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Yes, this means all grains.
But what are grains?
Grains are the seeds of grasses, like the cereal grains you know of but
also legumes, which are considered to be grains as well. They are high in
glucose with a glycemic index of around 74, while tablesugar has a GI of
around 60 and fructose around 20!
This means that the sugars in grains give a quicker rise in bloodsugar
levels than table sugar and fruit, followed by an insulin spike and then
a drop. Welcome to the lethargy, moodiness and brain fog.
Grains are taxing to your organs and make you gain weight faster! The
more you spike insulin, the more you exhaust your pancreas, which will
eventually swell (hypertrophy) as this organ is overcompensa ng.
Grains are full of indiges ble bre and an nutrients, so you won’t
absorb much of the nutri on. In addi on, grains will irritate and in ame
the gut, causing the gut to leak, which cascades in an in ammatory
reac on that targets the rest of the body and brain.
Gluten
The gluten content of cereal grains has been altered in the past
decades, making it more destruc ve for the gut. Some say it is not the
gluten that in ame the intes nal cells, but the pes cides sprayed on the
crops. This is true, however as I stated above, the gluten content has
increased as well making it harder for the body to digest.
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Gluten free then?
Gluten free is worse than gluten containing foods. The message is to
eliminate all grains and antinutrients from the diet.
I will give you some healthy swaps for when your diges ve system has
healed:
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Whole wheat/white bread → Sourdough bread* (24-48h fermenta on)
Pancakes → Sourdough pancakes
Brown rice → White rice
Granola → Soaked & cooked oats
Nuts → Soaked and Sprouted nuts
However the goal is to get your nutrients mainly from animal
foods, NOT from nuts, grains and vegetables.
Besides plants and grains being promoted as ‘healthy’, there is another
widespread scam being sold, the billion dollar business of vegetable oils
and omega 3 sh oil pills…
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2| PUFA’s
High ber diets tend to contain a lot of PUFA’s. What is a PUFA? This
stands for polyunsaturated fa y acid, a type of unsaturated fat. We have
been indoctrinated that saturated fat is bad and vegetable fats are heart
friendly and healthy.
Wrong!
If you reverse this phrase you reverse the lie into a truth. Saturated
fats are healthy, stable fats whereas unsaturated fats cause a wide
variety of disease, as these are prone to oxidize andbecome rancid
reac ve fat causing in amma on.
Unsaturated vegetable oils and fats are very unstable, and when
exposed to heat and oxygen (the environment of our body) theyturn
into toxic rancid fats.
What does rancid fat do?
• Unsaturated fats cause arterial wall damage
• PUFA’s can degrade innate fa y acids thus damaging cell walls
• These trans fats produce free radicals and cause
in amma on
• PUFA’s deplete the bodies an -oxidant reserves like vitamin E and
vitamin C
• PUFA’s cause damage to all organs like the liver, heart, the eyes and
brain
• Impairs the CYP450 detox pathway of the liver
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However, this informa on is kept secret. When you research the
e ects of omega 3’s and PUFA, you will see study a er study the
“health bene ts” of these unsaturated fats.
So what foods are loaded with pro in ammatory fats?
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All nut and grain milks (vegan)
Granola’s are coated with vegetable oil
Nut bu ers and nuts
Processed carbs
All vegetable oils except for coconut and olive oil
Omega 3 supplements
Flax seeds and other seeds
Margarine (super toxic and deadly)
Potato chips and French fries (rancid fat bombs)
PUFA’s are literally everywhere and the solu on is to replace all
vegetable oils with saturated animal fat, which is not only stable in its
natural form but provides also the fat soluble vitamins and cholesterol,
the building block for every steroidal hormone.
A great way to establish good thyroid func on and diges on is to
include heaps of coconut oil.
Remember that unsaturated fats can make you infer le while
saturated fats promote fer lity and longevity.
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3| Mineral Deficiencies & No Bioavailable Calcium
As almost any food contains the mineral phosphorus, not many foods
contain bioavailable calcium, especially plant foods where all
nutrients are bound to an nutrients like oxalates, lec ns, phytates,
etc.
When calcium is lacking it ac vates the parathyroid hormone.
The parathyroid gland, when ac vated, suppresses normal thyroid
func on. This is why plant based diets, or a lack in bioavailable calcium,
causes a high phosphorus to calcium ra o, which turns the metabolism
down.
Besides the P to Ca balance, plant based diets lack adequate
micronutrients like certain minerals and trace minerals.
Zinc for instance is highly concentrated in animals, however plant
sources of zinc contain phytate and other inhibitors for absorbing zinc.
Same for other (micro)nutrients like selenium, copper, iodine,iron and
calcium that all play a role in metabolic func on.
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4| Low Cholesterol & Fat Soluble Vitamins
Cholesterol is the mother of all hormones, meaning it is involved in the
produc on of every single hormone. If you can’t make hormones, you
put your body in a stressful state.
Your body is cannibalizing itself to make cholesterol and deple ng
your stores of nutrients. This is why plant based diets are not
sustainable in the long run.
When these tradi onal people were fed on a western diet they
developed soon dental cavi es, and su ered in next genera onsfrom
degenera ve diseases.
Vitamin A is not present in any plant food, only the precursor to it in its
carotenoid form which has to be converted during diges oninto the
ac ve re nol form. However, this conversion is not su cient to meet
ones needs and some can’t convert it at all due to ethnicity.
Vitamin D is a vitamin when it comes from food, and a hormone when it
is made out of cholesterol. Vitamin D3 is known to produce an microbial pep des, raising immune func on and protec ng the gut.
Again why su cient levels of cholesterol are so important.
That’s why it is important to supplement vitamin D in combina on with
vitamin A during winter me. Get A&D from cod liver oil.
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5| High Carb, Low Protein
Never forget this phrase: All macro’s should be available in every meal
and in proper ra o’s!
This is one of the main principles for good diges on and metabolic
func on because this combina on promotes stable blood sugar
regula on, which will physiologically decrease stress.
Plant based diets are extremely high in indiges ble bre, starches,
complex carbohydrates, an -nutrients, polyunsaturated fa y acids, and
absent of good quality fats and protein.
This causes of diges ve problems:
Carb overload is taxing to the pancreas, especially when cooked and
void of any enzymes. The pancreas has to overcompensate its
produc on of diges ve enzymes, causing it to swell over me to meet
the needs of the digestive system.
When carbs are mainly consumed, the bile in the liver and gallbladder is
at risk of stagna on, which can cause gallstones. Besides stones,
detoxi ca on is impaired as this happens through bile secre on. So a
plant based diet is both taxing for the liver (bile) and the pancreas
(enzymes/ insulin).
Carbs don’t sa ate, protein and fats do. If you feel hungry all the me,
you will be obsessed about food. When you are sa ated and wellnourished you don’t obsess about food and you won’t overeat.
Too many carbs also diminish stomach acid produc on.
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6| Vitamin De ciencies
The B vitamins are de cient on a plant based diet. B vitamins are heat
sensi ve. And as most plants have to be cooked, you won’t get any of
those because heat destroys the vitamin structure.
The plant based diet has no ac ve B6 and is absent of B12, both ofwhich
are concentrated in the protein of meat, organs and shell sh. The many
an -nutrients inhibit proper absorp on of both minerals and vitamins.
So what are the symptoms of B vitamin de ciency?
• Chronic fa gue, as B vitamins regulate metabolism andenergy
produc on.
• Anxiety and nervousness, as B vitamins are crucial forhealthy
development and maintenance of the nervoussystem.
• Also numbness and ngling in the extremi es (nervoussystem).
• Anaemia, from a B12 and copper de ciency.
• Psychological problems and mood disorders, that can resultfrom a B12
de ciency.
• Diges ve problems, as B vitamins are needed for transit me, gut
mo lity and stomach acid produc on.
The B vitamins are condensed in animal esh, organ meats and shell sh
in a bioavailable easy to digest and absorbed.
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Plant based diets lack quality protein resul ng in muscle loss, cogni ve
decline, fa gue, liver impairment, premature aging, hairloss, mood
disorders, cogni ve decline, joint in amma on, leaky gut and all the
worst things possible that you can imagine.
Think of it, you are a proteinaceous being, made out of connec ve
ssue (protein), skin (protein), muscle (protein), bones (protein), joints
(protein), organs (protein), enzymes (protein), eyeballs (protein),
immune system (protein), some hormones are protein pep des, some
of your nervous system communica on neurotransmi ers are proteins,
the whole structure of your vesselis made out of protein!
Your human meat-suit needs protein, to grow, build and maintain
itself. So give what it needs on a daily basis.
As you will read below, protein play a crucial role input health health.
What do we see nowadays? Protein consump on went down, and gut
problems went up.
The main quality protein have a healing e ect on the health and
integrity of the gut. These protein are carnosine, taurine, glutamine, and
collagen which contains of glycine.
Many of these amino acids are sold as isolated supplements. Some of
them are bound the minerals like zinc, for example: zinc-carnosine.
Meat, sh and organs is what will do the job. A good addi on to this
would be collagen pep des. Supplements we will cover later.
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7| No Quality Protein
PART 2
THE Solution Provided
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“Let food be thy medicine”
- Hippocrates
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First things rst and that is elimina on. I hope you now understand
that a diet high in plants isn’t going to bene t your gut health. On
the contrary, it will only undermine good gut func on and
metabolism.
One of the best pieces of advise I have received was to not add
things but to eliminate all unnecessary ones: It is not what you add,
but what you eliminate.
Mandatory Elimina on:
First thing to eliminate is excessive ber. Fiber causes gut
irritability and leakiness, which is why you want to avoid it. High
ber foods like nuts, seeds, legumes, grains and cruciferous
vegetables are to be avoided. Some ber from raw carrots and
fruits, if tolerated, can be included in the Ancestral Gut
approached.
Co ee is something to be completely eliminated if you want to heal
your gut. Ca eine is s mulatory and hence e ects the diges ve
system. Although co ee is not completely bad, it is best to avoid it
for now.
Most people see signi cant results in diges ve improvement in as
li le as 1-3 weeks a er cu ng out co ee completely. This also
counts fo all kinds of ca einated teas like black and green tea.
Healing doesn’t require any form of s mula on.
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The Great Gut Reset
Avoid alcohol completely. Alcohol damages the stomach and
intes nal lining. Besides that, most alcoholic beverages are
fermented, containing yeast. Something you don’t want more of is
yeast.
Tap water or water from plas c bo les is full of contaminants,
inorganic minerals, iron, plas cs, pes cides, birth control, uoride,
chlorine, and what not else. These contaminants injure the gut
while increasing the oxida ve stress levels within the whole
physiology.
A healthy gut relies on pure water, either from glass bo led spring
water, a dis ller or puri ca on system.
Another thing when it comes to water, is to avoid alkaline water.
Alkaline water counteracts the acidity of the stomach, hence
impairing diges on.
Final thing to avoid is A1 dairy. Most conven onal milk contains A1
protein which is harder to digest for most people. This is why many
don’t tolerate (pasteurized) milk due to the in ammatory A1 betacasein.
Beta-casomorphins-7 (BCM-7) is an opioid pep de released during
the diges on of A1 beta-casein, which causes adverse outcomes in
the diges ve tract.
The cow breeds that produce A1 are Holstein, Friesian, Ayrshire,
and Bri sh Shorthorn.
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The A2 producing cows are breeds that originated in the Channel
Islands and southern France, and include Guernsey, Jersey,
Charolais, and Limousin cows.
Good to know is that all goat milk is A2 milk and closer to human
breast milk, which makes it superior.
Recap Gut Reset:
• Avoid ca eine, tea and alcohol.
• Eliminate ber intake and plant based foods.
• Drink pure water and avoid all tap and plas c bo led water.
• Eliminate dairy, especially the A1 dairy.
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Know Thyself
First of all, diet should be compa ble with diges on. This is why it is
best to begin with the Metabolic Typing Ques onnaire to
determine your metabolic type.
A metabolic type is basically your metabolisms blueprint, or in
other words your own unique blueprint of what your metabolism
prefers to burn: more carbohydrates, more fats or a mix of both.
Metabolic types are closely related to geography, where and in
what climate you live. For example the protein type is more
dominant in the northern hemisphere, whereas the mixed type
more around the Mediterranean and the carb type around the
Equator.
The problem arrises when an individual is not living, be er said
ea ng, according to his or her metabolic type. Ea ng high carb as a
protein type can nega vely e ect diges on and vice versa. Most
western men will agree on a higher protein diet in general, with
carbs from local fruits and vegetables.
The di erent metabolic types and their macro splits:
Protein Type: Proteins 40% - Fats 30-40% - Carbohydrates 20-30%
Mixed Type: Proteins 33% - Fats 33% - Carbohydrates 33%
Carb Type: Proteins 25-30% - Fats 20-30% - Carbohydrates 40-55%
This will determine more or less* the ra o’s of macro nutrients. More or less
as the macro nutrient ra o adapts to season and circumstances.
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Understanding Signs: Your Body’s Feedback
Stool, o en an indica on of bad diges on and bacterial overgrowth
is a profuse and smelly stool. If this is the case, the priority is then
to increase stomach acid and reduce the bacterial overgrowth.
Being physically ac ve, ge ng enough vitamin D from sunlight/ cod
liver oil and ea ng according to your unique metabolic type are key
strategies to have perfect diges on. If you have troubles with your
gut I recommend to start there.
Transit me or the dura on of complete diges on. Slow transit can
cause a variety of problems such as fermenta on, bloat, pathogenic
overgrowth and cons pa on. None of this sounds good, nor does it
favor androgen hormones. A fast transit me is a sign of healthy
diges on.
Nails and nail beds reveal more about your nutri onal state and
the state of your diges ve tract. The body tries to communicate
what it is missing or when it is out of balance via numerous ways,
one of which are the nger nails. Learn to read the signs and act
accordingly.
White spots indicate a de ciency in zinc. Many men experience
white spots a er ejacula on as this comes with a loss of zinc and
other nutrients as well. Other things that deplete zinc are excessive
swea ng, high stress environment, high carb diet (as insulin
requires zinc to be made), and physical fa gue. S
ome say that white spots are also due to calcium de ciency, but
experience says it is zinc. If you have white spots change the
necessary in your life style and up the zinc intake through oysters
(or oyster capsules), meat and organs.
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Ver cal ridges indicate a protein, iron, vitamin A and B vitamin
de ciency. As it takes a couple of months for the nail the grow, it
can take a while to reverse these ver cal ridges.
The crescents or half moons (lunulae) on the nail bed indicate the
condi on of vitality of the body. They disappear star ng from the
pinky nger towards the thumb when energy levels/vitality fade
under high stress condi ons and nutrient de ciencies. Another
theory is that the crescents symbolize the diges ve strength,
indica ng the amount of stomach acid that is produced, and in
general, the strength of the diges ve system.
So a missing lunula may be a result of de ciencies and lack of
vitality (thyroid). To reverse disappearing crescents, up the protein
intake and manage stress.
Crescents should be visible on all ngers, predominantly on the
thumb, slowly becoming smaller towards the 5th nger.
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Two Foundational Approaches
Now we have addressed what to eliminate, and how we can
interpret the state of the diges ve system on the basis of our
body’s feedback mechanisms.
I want to repeat that avoiding/elimina ng is the rst and most
important step in xing your gut health.
Next is to establish some stable habits that will help you set a
founda on for xing your gut.
Let us begin with vitamin D levels. Vitamin D does it all: it
regulates sleep, improves mood, lowers stress and posi vely
in uences gut func on and lining. Vitamin D is needed to make an
microbial pep des and is shown to be protec ve against numerous
infec ons and diseases like IBS, Crohn’s, and parasi c overgrowth.
The sun ray’s are responsible for cholesterol conversion into previtamin D. This is why most people are never sick in summer me,
but get more o en ill with the seasonal changes and during dark
winter months.
Cod liver oil is your next best bet if the sun isn’t shining. It is
naturally rich in vitamins D3 and A, in their natural forms. One
teaspoon or two capsules of Green Pasture’s cod liver oil (5 ml)
contains about 700 IU of vitamin D3. To maintain healthy vitamin D
levels, opt for 2000-4000 IU’s a day, which would equal 6 or more
capsules a day.
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Exercise is the second founda onal pillar. Exercise temporarily
speeds up the metabolic rate, thus increasing transit me of the
diges ve system. On key factor in heaving healthy diges on is
transit me.
A longer transit me nega vity a ects the diges on of food, leaving
some of it undigested, which gives me for parasi c bacteria to
feast on the par ally digested ma er, leaving it to ferment. The
result is o en cons pa on, bloa ng or smelly stool.
Regular exercise, both aerobic and anaerobic, posi vely increase
the transit me, speeding up diges on and elimina on.
Both vitamin D3 and exercise are founda onal for gut health, so
start with those. Vitamin D3 helps with balancing gut bacteria,
crea ng an microbial pep des, sealing gut permeability, reduces
in amma on and serotonin.
Exercise “massages” the gut, increases the metabolism and speeds
up transit me. Focus on ge ng the basics right. Level up the
vitamin D with sunlight or cod liver oil (if needed), and exercise
frequently.
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Speeding Up Transit Time
As we already covered, physical ac vity. Being physically ac ve is
the number one thing that can improve transit me and diges on
in general. Physical ac vity under the stress threshold boosts the
metabolism naturally, and metabolism is key in transit me.
Next is to include protein with every meal. Protein increase
stomach acid produc on and provide the amino acid tryptophan
that can convert into 5HT and serotonin, which facilitate gut
mo lity.
Some protein are easier to digest than others. Eggs, chicken and
white sh are easier to digest than red meats. So if stomach acid
needs a slow build up, focus more on the white meats rst.
Other easy to digest proteins are found in bone broth, chicken
soup, shell sh and raw milk.
Besides that, most animal based protein provide B vitamins which
are crucial for transit. In some cases, taking a supplemental B
vitamin complex would be advised, as B vitamins play a role in
metabolism and the speed of the transit.
A great way to supplement more protein, is by simply adding
collagen to food, juices or milk. Collagen or gela n are heavily
researched and shown to do a variety of things like reducing
in amma on and improving gut permeability.
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Address bacterial overgrowth and endotoxemia ( see in the
following chapter). Pathogenic bacteria lower the transit me, and
low transit causes pathogens to increase. Avoid all grains and foods
that include yeast fermenta on and have a daily raw carrot salad
that you con nue to do for weeks.
Fas ng is another tool that can be used to increase transit me.
Giving the diges ve system a break from diges on helps restore
NAD+ levels within the intes nal cells. NAD+ is a coenzyme and
stands for nico namide adenine dinucleo de. From single-cell
organisms like bacteria to humans, NAD+ is used to keep us alive,
as it plays a role in crea ng energy in the mitochondria. Bacteria
can lower NAD+ levels, hence why fas ng can bene t and revive
the energy stores in our intes nes.
Some ber can help with speeding up transit me. Great foods are
kiwi’s, prunes, pears and raw carrots. Adding some aloe vera can
also be a successful strategy in speeding up transit me.
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The One Thing You Can Do
The most e cient way to end all kinds of diges ve problems, is to
increase stomach acid produc on. The crescents on your nger
nails are an indicator and resemble the status of your diges ve
energy.
How to restore HCL:
Eliminate complex carbohydrates from the diet, this includes all
processed food, grains, breads, pasta’s and starchy vegetables.
Start your day with re-mineralising rst thing in the morning. Drink
a glassof water with ½ teaspoon salt, you can add op onal some
apple cider vinegar to it. Salt contains chloride, a key building block
for stomach acid. Salt also lowers stress. If you experience stress
during the day, up the salt intake by drinking salted water. Salt also
aids in deeper sleep.
Include protein with every meal. Protein is the macronutrient that
triggers stomach acid release. Animal based protein is also the
number one source of B vitamins.
Chew your food so your stomach doesn’t have to overwork and in a
calm environment. Never eat when stressed. This should be basic.
Use apple cider vinegar before a meal, with a meal or a er a meal.
The extra acidity “replaces” stomach acid, by making the
environment more acidic. ACV helps balance your stomach pH by
balancing stomach acid. Dilute it with water.
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Diges ve bi ers before a meal, helps with HCL secre on. Anything
that is bi er builds stomach acid be er than anything else. The
bi erness, as a taste sensa on, triggers the Vagus Nerve to signal
the release of diges ve juices.
Ginger, fresh or as a tea, does wonders in aiding diges on. Ginger
can help with indiges on.
Drink bone broth before a meal, this helps with diges on and
gastric secre on, as it provided protein. If broth is not an op on,
simply supplement with collagen or gela n.
If stomach acid is really weak, you can supplement with betaine
HCL and thiamine-HCL.
Supplemental magnesium as this mineral is key in controlling stress
and other numerous func ons.
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Healing is Sealing The Gut
Protein will be the key macro to heal the gut. This is why the
carnivore approach is so e cient in solving gut related condi ons.
However, completely cu ng out carbs wrecks the metabolism, as
sugars are required for metabolic rate and keeping stress low.
We already covered why protein is so important. The main reason
is that protein s mulate stomach acid produc on. The other
reasons are that protein are hypoallergenic and form the building
block for the intes nal wall. Hypoallergenic means that no one on
earth has a problem with diges ng animal based protein (only
those with sever low stomach acid or gut infec on/in amma on).
The intes nes are made out of protein, so they will need building
blocks from meats to maintain their structure and integrity. To
make sealing complete, I recommend adding in protein like taurine
and collagen, which are linked with improvements in intes nal ght
junc ons and in amma on.
Protein sources:
White sh such as cod, trout and halibut are non-fa y sh,
containing no PUFA’s and are a good source of non-in ammatory
easy to digest protein. Besides that they o er some B vitamins and
minerals like selenium, suppor ng thyroid func on and immune
system.
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Oysters are a good source of protein & one of the most dense
foods in vitamin b12 and other sea minerals selenium, zinc, iodine,
calcium and copper all needed for proper metabolic func on,
mood, fer lity, energy and immunity. Other shell sh are good
protein sources as well and are especially high in glycine.
Raw egg yolks contain up to 40% of the eggs protein content, and
most of these protein are non-in ammatory while the whites
contain more of the in ammatory protein, and enzyme inhibitors.
Milk in its raw unaltered state is medicine. If you can tolerate it,
have raw milk daily BUT on an empty stomach between meals
(never with food). Raw milk contains bioavailable calcium, unlike
vegetables (leafygreens) where minerals like calcium are bound to
an nutrients, causing malabsorp on. Calcium is needed for muscle
contrac on, bone maintenance andproper thyroid func on.
Broth as it contains gut healing amino acids, collagen, gela n and
glycine which will heal the gut and otherorgans, suppor ng the
liver in detoxi ca on, nourishing the brain, decrease overall stress
and in amma on and increase metabolism by lowering stress.
Adding in collagen should speed up the healing of the stomach and
intes nes.
Meat is considered one of the richest sources of glutamine, a
healing amino acid for the intes nal lining. Experiment with cooked
meat, raw meat and dried meats and see what works for you.
Organ meats are also a great source of protein, and an even be er
source of micronutrients and fats soluble vitamins.
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Carbs as simple sugars will serve in the act of conver ng T4
(inac ve) to T3 (ac ve) thyroid hormone. The metabolic rate will
speed up gut transit me and intes nal healing. Best carbohydrate
source is by far raw honey. Honey is a true healing food. Because
honey is so pure, it digests quickly, not leaving any me for
parasites to feed on the sugars present in honey. Local honey, that
is raw, is good enough. Expensive Manuka honeys aren’t worth
buying.
Because honey is so caloric dense, it is almost impossible to
overeat it in one si ng. This is why honey is best to be eaten
throughout the day; high frequency. Around 4 to 8 tablespoons will
provide a lot of calories to fuel the metabolism, especially when
spread throughout the day.
Other easy to digest carbs are fruits and even be er fruit juices,
without the pulp. However, be aware of FODMAP foods.
What is FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides,
Monosaccharides and Polyols, which are a type of carb that is
poorly digested and absorbed in the small intes ne.
FODMAPs are linked to all kinds of diges ve symptoms like gas,
bloa ng, stomach pain, diarrhea, and cons pa on. A low FODMAP
diet suits everyone with SIBO or IBS. The most e ec ve way
however is always to complete all ber completely, especially when
it comes down to severe diges ve condi ons.
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High FODMAP fruits include: Apples, apricots, cherries, gs,
mangoes, nectarines, peaches, pears, plums and watermelon.
Low FODMAP fruits include: Unripe bananas*, blueberries, kiwi,
limes, mandarins, oranges, papaya, pineapple, and strawberries.
*unripe banana is s ll hard to digest. Never eat unripe fruit.
High-FODMAP vegetables include: Asparagus, Brussels sprouts,
nightshades, cauli ower, chicory leaves, ar chokes, bi er melon,
leeks, mushrooms and snow peas.
Low-FODMAP vegetables include: Bean sprouts, carrot*, choy sum,
eggplant, kale, tomato, rhubarb, spinach and zucchini.
To keep the gut clean, I recommend ea ng a raw carrot daily for
several weeks. Keep in mind that healing the gut requires
consistency, which would translate in a protocol of 8 to 12 weeks.
When you eat carrots raw, eat them on an empty stomach without
any other food except for coconut oil, apple cider vinegar and sea
salt. You can also add a teaspoon of ac vated charcoal, which is
op onal.
It is important for the carrot to digest on its own because it will
absorb estrogens that the liver is purging into the diges ve
system.
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This is to prevent the reabsorp on of estrogens. Eat a carrot salad
an hour before dinner or just as a snack. Raw carrots help with
SIBO, and together with natural an bacterials like coconut oil and
apple cider vinegar you get a powerful combina on. For it to work,
consistency is needed. Results can be expected within weeks.
At last we have fats. This macronutrient is key for hormonal and
diges ve health. Fat trigger bile secre on, aid in detoxi ca on and
keeping the gut clean and energized.
What is interes ng are the an microbial fats like olive oil and
especially coconut oil. The an microbial proper es are due to its
lauric acid content, which makes up nearly 50% of the fa y acids in
coconut oil. To have something more e ec ve, get monolaurin as a
supplement rather than from coconut oil.
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How to Kill and Remove Unwanted Hosts
Because of a high carb (plant based) diet together with processed
foods, low stomach acid, mineral de ciency and a low metabolism,
you are more at risk to get a parasite or fungal infec on.
But you don’t need to go on a ‘parasite cleanse’ endeavor! Support
your biome and the biome will support you (GoldenRule)!
In General Start with:
Building up stomach acid (priority N°1). Stomach acid is the rst line of
defense against pathogens. Once you eliminate the food sources that
irritate the gut and you introduce healing protein, which support
stomach acid produc on and healing of the gut lining, you will no ce an
improvement of diges on.
Once you start healing the gut lining, you can balance the microbiome
with probio c supplements such as colostrum. Colostrum is be er than
all the probio cs on the market, as these aren’t alive a er si ng on a
shelf for weeks. Besides that, your stomach acid will kill the probes, so
there is no reason to supply bacteria, but there is to feed them.
Add rou nely natural an bio c foods like garlic, onion, coconut oil and
ginger. For example: start your day by hydra ng (water + lime juice +
pinch of salt), then warm some bone broth, add a tsp coconut oil to the
broth. When you eat fruit, spice with Ceylon cinnamon, which balances
blood sugar levels and is a natural an - fungal.
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Use an microbials like black seed oil, which is e ec ve against any kind
of fungal infec ons such as candida. Black seed oil his effective after a
dose of 1-2 grams daily for 8-12 weeks. Take it on an empty stomach.
Another oil/herb is wild oregano. It is the oil you want. This is a natural
an -bio c and a potent medicine against a variety of intes nal parasites.
Lastly ac vated charcoal binds toxins and dead parasites to safely
eliminate them out of GI tract. I highly recommend ac vated charcoal as
last thing in the day, right before bed. Increase the dose and take it more
frequently when die o (herxheimer reac on) take place.
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Gut Pathologies & Solu ons
SIBO or small intes nal bacterial overgrowth is a condi on that
marks and abundance of bad bacteria and a lack of good ones in
the small intes ne. This o en causes bloa ng, indiges on and IBS.
Bloa ng a er ea ng vegetables is the most common symptom. The
thing with SIBO is that it a ects the thyroid hormone conversion,
meaning that SIBO could be an underlying cause of
hypothyroidism.
What to do?
A high protein diet together with supplements/herbs is an e ec ve
protocol (herbs for 8 weeks long).
Supplement colostrum alongside an microbials such as oregano
oil, taken separately.
Other tools for SIBO are NAC for detox support, coconut oil, ACV,
and ac vated charcoal as binding agent.
Repair the gut with a high protein diet that also includes 2-3 cups
of broth on a daily basis.
H. Pylori is a gram nega ve bacteria that a acks the stomach
lining. This bacteria makes an enzyme called urease which makes
your stomach acids less acidic. This weakens your stomach’s lining
causing it to be hurt by the burning acid. This can lead to ulcers in
the stomach and duodenum.
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What to do?
People with H Pylori o en have low stomach acid. The priority here
is to focus on increasing it naturally. However, support might be
needed by taking supplemental HCL or stomach acid, 2 tbsp ACV
mixed in water 2-3 per day before a meal and enough protein + salt
to promote stomach acid produc on.
Have ACV before every meal and include animal protein with every
meal.
Another good herb is mas c gum that can be dissolved in water
and drank to treat H Pylori naturally.
Candida overgrowth is a nasty yeast/fungus infec on. Everything
that contains processed grains should be completely eliminated,
altogether with fermented beverages like kombucha, beer and
certain cheeses. Avoid everything else that causes diges ve stress:
high sugar fruits, processed foods, PUFA oils and high ber
vegetables.
What to do?
Reduce foods that feed candida: high sugar/glycemic index (GI),
acidic fruits, non starchy vegetables…
Support detoxi ca on with N-acetyl Cysteine (NAC) and
niacinamide because candida depletes many of the B vitamins. Eat
liver too, for nutri on and detox support.
An microbials such as oregano oil, black seed oil, (aged) garlic,
berberine, caprylic acid from coconut oil and cinnamon.
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IBS or irritable bowl syndrome is an umbrella term for diges ve
disease, most of which stems from SIBO infec on or from fungal
infec on. Address those to address IBS.
Acid re ux or GERD is some mes also related to SIBO infec on.
The gas produced by the bacteria residing in the small intes ne can
put enough pressure on the small intes ne and stomach that it can
push the acid from the stomach into the esophagus causing acid
re ux.
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Do’s & Don’ts For Elite Digestion
Don’t Stress
Stress is the most corrosive force and when it comes to diges on,
stress can diminish stomach acid produc on, halt proper diges on
and cause leaky gut.
Do Deep Breathing
Most of us don’t realize how profoundly block breathing can calm
us down. By simply doing a breathing exercise like block breathing
before or a er ea ng a meal, stress can be lowered and diges on
improved.
Don’t Overeat
Overea ng causes strain on every single organ. Overea ng is most
likely a sign of micro nutrient de ciencies.
Do 80% Full
This is a Japanese principle I believe, which states to eat un l the
stomach is eight percent full.
Don’t Drink
When you eat, don’t drink at the same me. Keep liquid from solid.
Drinking will only dilute the diges ve juices.
Do use ACV
Apple cider vinegar or ACV can be used to start diges on before a
protein rich meal. It lowers blood sugar levels post meal, helps with
diges on and balance the gut ora.
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Do Fast
Regular fas ng for a short period of me is the best way to reset
the gut and to give rest to the en re body. Aim for a 24 - 72h fast.
Don’t Gorge
Ea ng rapidly without chewing enough is perhaps the worst thing
to do.
Do Chew
Chew more, especially when ea ng cooked food (raw meat can be
chewed less).
Do Eat Protein
Have 30 - 50 grams of protein with every meal. This will depend
how physically ac ve you are. However, when the gut needs
healing, protein should be the dominant macro. Consume some
extra protein from a quality collagen powder if protein
consump on is at the lower end.
Don’t Compromise Sleep
Less sleep equals more gut leakiness. Op mal sleep is crucial for
gut and metabolic health.
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Bonus
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Diet and nutri on, together with lifestyle can change the health of
the gut quite rapidly. However, in some cases supplements are
needed. Listed below are some tac cal supplements to help with
xing the health of the gut.
BPC-157: Is a sequence of amino acids that is naturally found in the
stomach. However, when isolated it can be taken as a supplement to
facilitate rapid gut healing. It has a bene cial e ect on the gastrointes nal lining and favors other organs too. Besides that, BPC is also
used to facilitate rapid healing of joints, tendons, ligaments and
muscles when injured.
Intes nal Alkaline Phosphatase (IAP): Is an endogenous protein made
by the intes nes and regulates bicarbonate secre on, detoxi es
lipopolysaccharide or endotoxin (LPS), and regulates gut microbes. You
can supplement with an ancestral supplement of desiccated bovine
intes nes.
Zinc carnosine: It is shown that the trace mineral zinc can ghten the
junc ons in the intes nal wall. Red meat is very high in zinc, carnosine,
and glutamine which makes it the best food to heal the intestines. If you
cannot get your hands on red meat, then go for zinc carnosine.
Glutamine: or L-glutamine and glycine are amino acids that can help
support healing of the gut lining during stress, damage, injuryand
infec on. Besides that, glutamine supports the growth and survival of
the gut cells.
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Gut Healing Supplements
Curcumin: extracted from the turmeric root can is the ac ve
component of this spice, improving intes nal barrier func on and
the organisa on of the ght junc ons. Curcumin can also shed o
pathogens from the VDR receptor, ac va ng the vitamin D
receptor.
Cod Liver Oil: as men oned previously, CLO contains high amounts
of vitamin D. Start with increasing vitamin D levels if you
experience any kind of diges ve problem.
Collagen: as a supplement can reduce stress and ini ate healing of
the guts junc ons. The glycine lowers inflammation.
Taurine: is found to be ac ve in many metabolic processes. Taurine is
an microbial, helps with bile produc on, helps reduce oxida ve stress,
and is in general a protec ve amino acid.
Querce n: should be taken WITH food whereas glutamine can be
taken on an empty stomach. Querce n is a avonoid found in apples,
red onions, cappers and other vegetables. Because querce n lowers
mast cells and lowers histamine it makes sense to supplement with
querce n when having leaky gut. De nitely include querce n when
having leaky gut syndrome.
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