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Rebuilding your gut might be one of the most challenging yet misunderstood aspects of healing from IBD or IBS. We often think throwing every probiotic, fiber, and prebiotic at the problem will fix it—but sometimes, doing too much too soon can make things worse.
In this episode, Dane breaks down how to simplify gut healing and take a strategic approach to rebuilding the microbiome. Dane uses the powerful analogy of physical therapy to explain why gradual, intentional steps lead to long-term success. Just like you wouldn't start running on a torn ACL, your gut needs a structured recovery process before it can handle diversity.
Dane shares why eliminating inflammatory foods is the first and most crucial step, how fasting can support microbiome diversity, and why stress management plays a bigger role in gut health than most people realize. If you've been overwhelmed by conflicting gut health advice, this episode will help you cut through the noise and take a more sustainable path to healing.
Key Takeaways:
Healing is a process – Just like physical therapy, rebuilding the gut must happen gradually.
More isn't always better – Adding too many probiotics, fibers, and supplements too soon can make symptoms worse.
Inflammation is the real enemy – Removing inflammatory foods (gluten, processed dairy, sugar, alcohol) is more important than adding in new ones.
Fasting can reset the gut – Strategic fasting has been shown to support microbiome balance and diversity.
Your environment matters – Stress impacts digestion and microbiome health; practices like breathwork and mindfulness are essential.
Reintroducing foods takes time – Just because a food is beneficial doesn't mean your gut is ready for it yet.
Diversity is the long-term goal – A wide range of whole foods, polyphenols, and prebiotics is key to a thriving microbiome.
Your mindset matters – Healing isn't just physical; shifting your relationship with food and health plays a huge role in recovery.
Resources Mentioned:
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