As the year comes to an end, it’s natural to reflect on where we’ve been and where we want to go. For many of us, the dream is clear: remission from IBD, healing from gut issues, or just feeling better. But here’s the reality—and I say this with love—dreams don’t work unless you do.
Too often, I hear people longing for a quick fix:“What natural product will get me into remission?”,“What’s the one diet I can follow to heal my gut?”
The truth? There isn’t a magic pill, a single diet, or a shortcut to healing. Sustainable gut health isn’t about quick fixes; it’s about consistent, meaningful lifestyle changes. And until you’re ready to look in the mirror and commit, the hard truth is this: a year from now, you’ll still be exactly where you are today—or worse.
But here’s the good news. If you take charge, if you commit, this time next year, your reality could look entirely different.
Why I’m Saying This
When I recently shared the news of my clear colonoscopy—a huge milestone confirming two years of drug-free remission—I faced some sporadic criticism online. One person even called me a hack. Others said remission isn’t possible without medication.
Let me be clear: my remission wasn’t handed to me on a silver platter. It was the result of years of hard work, sacrifice, and consistency. I’m not here to say everyone can or should aim for a medication-free life. But gaining control of your gut health? That is absolutely possible.
So, if you’re ready to quit the excuses and make this your year of transformation, let me share the non-negotiables that have brought me here.
1. Prioritise a Whole-Food Diet
Sugar, alcohol, gluten, dairy, and artificial sweeteners? These are gut disruptors that wreak havoc on the microbiome, fuel inflammation, and sabotage healing. I’ve kept them to an absolute minimum—and my gut has thanked me for it.
Whole foods provide the nutrients your gut needs to thrive, from vitamins and minerals to fibre and polyphenols. Start by crowding out processed foods and replacing them with real, nutrient-dense options.
2. Make Fibre a Long-Term Strategy
Fibre is food for your microbiome, promoting the growth of beneficial bacteria that keep your gut balanced and resilient. I aim for at least 30 plant points per week—yes, you heard me right.
Why fibre? Because it’s the unsung hero of gut health. While fad diets like carnivore might promise quick results, they ignore the fact that a thriving microbiome needs diversity and fibre to flourish long-term.
3. Don’t Skimp on Protein
Protein is essential for tissue repair, muscle strength, and overall resilience. For gut health specifically, amino acids like glutamine help repair the gut lining, while collagen supports intestinal integrity. Balance your plate with high-quality protein sources like eggs, fish, chicken, and plant-based options if you prefer.
4. Move Your Body Every Day
I’ll say it again: movement is non-negotiable. Exercise doesn’t just strengthen your body; it directly impacts your gut. It stimulates healthy digestion, reduces inflammation, and supports a balanced microbiome.
You don’t need to spend hours in the gym. Find what you enjoy—morning walks, yoga, dancing, weightlifting, or evening strolls after dinner. Build it into your life, mix it up, and stay consistent.
5. Sleep: Your Body’s Reset Button
Sleep isn’t a luxury—it’s a necessity. Aim for at least 8 hours every night. Sleep regulates the gut-brain axis, reduces inflammation, and restores your body’s natural rhythms.
Pro tip: Set your circadian rhythm in the morning by exposing your eyes to natural light. At night, avoid screens and heavy meals before bed. A consistent routine will work wonders for both your gut and your overall well-being.
6. Master Stress Management
You can’t avoid stress, but you can control how you respond to it. Chronic stress is one of the biggest triggers for inflammation and gut imbalance. By managing stress, you expand your capacity to handle it.
Try this:
Meditate for 10 minutes a day.
Practice deep breathing to calm your nervous system.
Journal to process emotions.
Take regular walks to clear your mind.
7. Introduce Probiotics
Probiotics are essential for replenishing and balancing your gut bacteria. Whether through live foods like yogurt, kefir, sauerkraut, or supplements (spore-based or otherwise), probiotics can help restore microbial diversity and improve digestion.
If you’re new to probiotics, start with a small dose to avoid digestive upset, and focus on high-quality options. Spore-based probiotics, in particular, are resilient and effective at reaching the gut intact.
8. Add Anti-Inflammatory and Gut-Healing Supplements
Supplements like curcumin (the active compound in turmeric) can help drive down inflammation, while others like L-glutamine are great for repairing and strengthening the gut lining. These aren’t quick fixes, but they are powerful tools when used consistently.
Always consult with your healthcare provider before adding supplements to ensure they fit your needs and won’t interact with medications.
9. Consider a Fasting Routine
Fasting isn’t just about weight loss; it’s a reset for your gut. Intermittent fasting gives your digestive system a break, promotes autophagy (your body’s natural cell-cleaning process), and may even encourage gut stem cell regeneration.
Start simple:
Try a 12-14 hour overnight fast.
Gradually increase to 16 hours if it suits you.
Always listen to your body and work with a professional if you have health concerns.
DNA Loads the Gun; Lifestyle Pulls the Trigger
I hear it all the time:“But it’s hereditary.”“It doesn’t matter what I eat.”“I just can’t give up sugar or alcohol.”"I just don't have the discipline you do."
With love, let me tell you this: if you don’t change, your disease won’t either. Your DNA may predispose you, but your lifestyle determines how that story unfolds.
Healing is hard work. It takes sacrifice, consistency, and resilience. But if you’re willing to do the work, you can change your reality.
A Year From Now…
A year from now, you’ll either be celebrating the progress you’ve made or lamenting the excuses that held you back.
I’m not saying it’s easy. I’m saying it’s worth it. Let 2025 be the year you reclaim your health, your vitality, and your life.
You’ve got this—and I’ll be here to cheer you on every step of the way.
Here’s to a new year, a new gut, and a new YOU. 💚
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