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Dr. Steven Gundry, founder of Gundry MD, is a world-renowned cardiothoracic surgeon. As medical director at The International Heart and Lung Institute and The Centers for Restorative Medicine in Palm Springs and Santa Barbara, California, he boasts a similarly famous clientele.
Celebrities, from Usher to Kelly Clarkson, have been converts since Dr. Gundry introduced Us to The Plant Paradox
plan, which has helped stars shed weight and transform their bodies.
On April 15, the doctor released a new book, adding to his list of four New York Times best-sellers. With The Gut-Brain Paradox, Dr. Gundry draws from more than 25 years of experience helping others restore their health through optimized nutrition and lifestyle choices.
While you can pick up a copy today, you needn’t wait to start becoming the best version of yourself. Just ask Dr. Gundry, who, in an exclusive conversation with Us Weekly, shared seven of his most essential (yet simple) tips that promise to enhance your wellness from the inside out:
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1. Eat Truly Fermented Food
Sauerkraut, kefir, kimchi and low-sugar kombucha are excellent examples of fermented foods that you should have with at least one meal a day, as they offer probiotics and, most importantly, postbiotics. Studies show that a diet high in fermented foods can help decrease inflammatory markers and improve gut diversity. During fermentation, beneficial bacteria break down complex compounds, including lectins, into simpler, more digestible forms.
2. Eliminate or Limit Wheat and Dairy
100 percent of my patients with a leaky gut in their blood work have a sensitivity to wheat. This means that every time they eat any type of wheat product — even sourdough — the body sees it as an invader and goes into high alert. And most of my patients are also sensitive to dairy. If you must have dairy, try swapping regular cow’s milk for A2 milk or opting for goat or sheep dairy products, such as cheese and yogurt. Just removing these two things from your diet can help improve skin irritations, like breakouts, and bloating as well as mental focus, as I discuss in my new bestselling book: The Gut Brain Paradox.
3. Indulge in More Dark Chocolate
Dark chocolate is loaded with polyphenols, which are incredibly important for good health. It contributes to cardiovascular health and improved mood through the release of endorphins. Enjoy one ounce (approximately 30 grams) of dark chocolate per day that is non-alkalized (or non-dutched), and contains over 70 percent cocoa to get the full benefits.
4. Get a Dog (or Several)
Owning a dog can make you more active by taking them for walks. They usually require walks of up to two times a day, which will get you moving. Having a dog is great for your heart; people tend to have lower blood sugar and blood pressure from spending time with dogs. They make you more social, which has many benefits for your health. This can also increase your human interaction, which is key to a longer lifespan, and decrease stress.
“This is my favorite and most frequent ‘prescription’ I hand out to my patients.” –Dr. Gundry on the benefits of a canine companion.
5. Try “Exercise” Snacks
As I wrote in my book, The Energy Paradox, studies show that three 10-minute bursts of exercise scattered throughout the day have as many benefits as exercising for 30 minutes at once. Some examples of “exercise” snacks, or short bursts of activity, are turning on your favorite song and dancing, doing squats while brushing your teeth and walking around when talking on the phone.
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6. Take Care of Your Gut
I prescribe Gundry MD Bio Complete 3 to all my new patients. Why? Because it works, and 10 million bottles sold to date confirm this. The triple-pronged gut-health powerhouse supplement contains a uniquely potent blend of probiotics, prebiotics and postbiotics to support better digestion, regular bowel movements and increase energy. The scientifically designed formula works together to enhance gut-lining integrity and promises a balanced microbiome. Supporting the gut-brain connection also helps boost mental clarity and overall well-being.
7. Practice Intermittent Fasting
By restricting your “eating window” to six to eight hours in a 24-hour timeframe, you give your gut a period of rest to break down food, potentially promoting weight loss, improving metabolic health and aligning with your body’s natural circadian rhythm. Other benefits include more energy, reduced inflammation and potentially even an extended lifespan.
To learn more about Dr. Gundry’s health program and wellness line, visit gundrymd.com.
