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cover of episode How To HEAL Your Gut Microbiome for Better Mood, Weight Loss & Disease Prevention

How To HEAL Your Gut Microbiome for Better Mood, Weight Loss & Disease Prevention

2025/4/25
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The School of Greatness

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Dr. Will Bulsiewicz
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Lewis Howes
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Shawn Stevenson
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Lewis Howes: 我认为改善心理健康问题可以从关注肠道微生物组开始,通过改变饮食习惯,增加植物多样性来改善肠道健康,从而影响情绪和心理状态。 Shawn Stevenson: 现代人的饮食中超加工食品占比过高,这会对肠道菌群造成损害,并导致各种健康问题,包括肥胖、慢性病和精神疾病。而与家人一起吃饭,能促进营养均衡,减少超加工食品的摄入,降低压力,对身心健康有保护作用。 Dr. Will Bulsiewicz: 肠道微生物组对身心健康至关重要。饮食中植物的多样性是优化肠道微生物组的关键,每周应摄入至少30种不同的植物。超加工食品会破坏肠道菌群平衡,导致炎症,并影响味觉和渴望。而膳食纤维能促进GLP-1的分泌,GLP-1是一种能让人产生饱腹感的肠道激素,有助于控制血糖和体重。此外,不同类型的运动对肠道微生物组的影响也不同,多样化的运动能带来更多益处。肠道炎症与抑郁症、焦虑症等情绪障碍有关,而通过改善饮食和运动,可以改善肠道菌群,从而改善情绪。

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Your gut microbiome shapes every aspect of your health from mental clarity to disease prevention. Dr. Will Bulsiewicz reveals how the diversity of plants in your diet forms the foundation of gut health, recommending a goal of 30 different plants weekly to optimize your microbiome. Shawn Stevenson explores the powerful connection between family meals and health outcomes, showing how eating together just three times weekly dramatically reduces chronic disease risk. Dr. William Li explains how ultra-processed foods send "hooligans" into your gut's symphony, while whole foods begin healing your system within 24 hours. These experts demonstrate that transforming your health doesn't require extreme measures—just small, consistent choices that work with your body's innate healing capacity.

Dr. Will’s book Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, andOptimizing Your Microbiome)

Dr. Will’s cookbook The Fiber Fueled Cookbook: Inspiring Plant-Based Recipes to Turbocharge Your Health)

Shawn’s book Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection)

Shawn’s book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success: A Longevity Book)

Shawn’s book* Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life*)

Dr. Li’s book Eat to Beat Disease: The New Science of How Your Body Can Heal Itself)

Dr. Li’s book Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer)

In this episode you will learn:

  • Why the diversity of plants in your diet is the #1 factor in gut microbiome health (aim for 30 different plants weekly)
  • How your microbiome directly influences your mood, cravings, and mental health through the gut-brain connection
  • The shocking research showing families who eat together just three times weekly dramatically reduce disease risk
  • Why ultra-processed foods now make up 70% of the average child's diet and how this damages gut bacteria
  • How exercise shapes your microbiome differently depending on the type of activity you choose
  • The transformative power of olive oil and other healthy fats on brain inflammation and blood-brain barrier health
  • Why your taste buds can completely change in just four weeks when you consistently choose healthier foods
  • How polyphenol-rich whole foods begin creating positive changes in your gut microbiome within 24 hours

For more information go to https://www.lewishowes.com/1763)

For more Greatness text PODCAST to +1 (614) 350-3960

More SOG episodes we think you’ll love:

Dr. Will Bulsiewicz – greatness.lnk.to/1621SC)

Shawn Stevenson  – greatness.lnk.to/1484SC)

Dr. William Li – greatness.lnk.to/1743SC)

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