You are what you eat. This is something we have always emphasized on. We also grew up listening to this from our family. This is because our gut plays a crucial role in our overall health. It helps with digestion, nutrient absorption, and immune system regulation. Recently on X, formerly Twitter, Craig Brockie highlighted the significance of gut health, citing insights from celebrity doctor Steven Grundy.

Grundy has been widely recognized for his work in gut health and in providing strategies to optimize digestive wellness.

The Gut-Health Connection

Your gut is often called your body's second brain. At the core of this relationship lies the enteric nervous system (ENS), often called the second brain. This vast network of neurons embedded in the walls of the gastrointestinal tract sends signals to the brain through the vagus nerve. When we experience "butterflies" before an important event or mood swings after skipping meals, it's a direct result of this communication system in action. One of the most profound discoveries in gut-brain research is that nearly 95% of the body's serotonin—a key neurotransmitter for happiness and emotional balance—is produced in the gut. A healthy digestive system, rich in fiber, probiotics, and whole foods, optimizes serotonin levels, whereas a poor diet can disrupt its production, leading to mood imbalances.

Your gut microbiome is a microscopic world within your body. There are trillions of microorganisms that lives in the environment, some of which also live in your digestive system, which is known as gut microbiome.

It is an ecosystem characterized by its environment and inhabitants. It includes microorganisms like bacteria, as well as viruses, fungi and parasites. Babies for the first time inherit their first gut microbes during vaginal delivery or breastfeeding, which is why it is also important for mothers to take care of their biomes.

Your gut influences many aspects of your health, include the health of your child if you are a new mother. This means we must take care of the food we eat to ensure a symbiotic relationship between gut health and rest of the mental, emotional and physical health.

Gut microbiome can help with digestions, absorb important nutrients, can train your immune system to tell apart from the unhelpful and pathogenic contents, affects your nervous system, secrete hormones through the interaction with endocrine cells, and can in fact cure Hepatic encephalopathy (HE).

Brockie shared that about 70–80% of immune cells are located in the gut, making gut health a key factor in immunity. Dr. Gundry stresses that a healthy gut microbiome can help manage chronic conditions such as:

• Leaky Gut
• Autoimmune Diseases
• Heart Disease

Dr Grundy's Top Strategies For Gut Health

Berberine for Gut Support

Berberine is a well-known supplement for gut health. It aids in:

• Weight management
• Carbohydrate metabolism
• Gut microbiome balance

Dr. Gundry recommends Berberine, particularly for aging individuals, as it helps maintain overall health and metabolic function.

Avoiding Lectins

Lectins are plant proteins that can create microscopic tears in the stomach lining, potentially leading to leaky gut. These proteins also contribute to harmful bacterial growth and digestive discomfort. Dr. Gundry advises avoiding high-lectin foods, including:

• Legumes (e.g., kidney beans, black beans)
• Nightshades (e.g., tomatoes, potatoes)
• Soy products (e.g., tofu, soy sauce)
• Processed foods with added sugars and unhealthy fats

Instead, he suggests consuming fermented foods like yogurt, which are rich in probiotics and beneficial for digestion and overall gut health.

Intermittent Fasting

Dr. Gundry emphasizes the advantages of intermittent fasting, which can:

• Enhance fat-burning
• Boost cellular energy
• Extend lifespan and improve health span

He advises prioritizing nutrient-dense foods during eating windows, such as:

• Vegetables
• Avocados
• High-quality meats

By reducing processed food intake, the body can receive essential nutrients that support digestion and immune function.

Boosting Immunity Through Nutrition

Dr. Gundry promotes the idea that proper nutrition strengthens the immune system. He suggests a four-day gut-soothing meal plan featuring:

• Turmeric root
• Onions
• Garlic
• Black pepper
• Cabbage

Cabbage, in particular, is known to activate gut receptors that calm the immune system, helping the body relax and recover.

Incorporating Healthy Fats

Healthy fats are crucial for gut and overall wellness. Dr. Gundry recommends:

• Olive oil, which is nutrient-dense and promotes satiety
• Avocados, which provide healthy fats and fiber for prolonged fullness

When it comes to adding fats to our diet, many people are reluctant, believing all kinds of oils and butter must be avoided for health reasons. However, that is not true, oils also have health benefits for us, we just have to pick the right ones. During breakfast many people opt for butter toast or fresh pancakes topped off with a cube of butter. While these breakfast staples are tasty, making a simple change could help us slash the risk of cancer.

Why Make the Switch?

The study, published in JAMA Internal Medicine, looked at over 221,000 adults. It found that eating more butter was linked to a higher risk of death overall and from cancer. On the flip side, consuming more plant-based oils was associated with a lower risk of death from all causes, cancer, and heart disease. Researchers specifically highlighted olive, soybean, and canola oils as beneficial choices.

Over a 33-year period, the study recorded about 51,000 deaths, including over 12,000 from cancer and 11,000 from heart disease.

Numbers Speak for Themselves

The study's findings are compelling:

• High butter intake was linked to a 15% higher risk of death compared to low intake.
• High plant-based oil intake was linked to a 16% lower risk of death.
• Specifically, eating more canola, soybean, and olive oil was individually tied to a lower risk of death.

For every 5 grams of butter swapped daily:

• Using canola oil was linked to a 15% lower risk of death.
• Using soybean oil was linked to a 6% lower risk of death.
• Using olive oil was linked to an 8% lower risk of death.

Additionally, for every extra 10 grams of plant-based oils consumed daily, there was an 11% lower risk of cancer death and a 6% lower risk of heart disease death. Replacing just 10 grams of butter a day with plant-based oil was estimated to lower the overall death risk and cancer risk by 17%. The study concluded that swapping butter for plant-based oils can offer "substantial benefits for preventing premature deaths."

Healthy Plant Based Oils To Try

According to the Heart Organization, swapping out "bad" fats for "good" ones is a smart move for your heart's health. The "bad" fats are mainly saturated and trans fats, while the "good" ones are monounsaturated and polyunsaturated fats. An easy way to do this is by choosing non-tropical vegetable oils for cooking and preparing your meals. These liquid oils are much healthier options compared to solid fats like butter

One thing to keep in mind is that when you're at the grocery store looking for healthy oils, aim for those with less than 4 grams of saturated fat per tablespoon. Also, always check the label to make sure they don't contain partially hydrogenated oils or trans fats.

Olive Oil

Olive oil is a kitchen favorite worldwide because it's so flexible and has a medium smoke point (around 350°F), suitable for many common recipes, including baking. This versatile oil boasts healthy fats, like oleic acid, which may reduce inflammation and support heart health, making it a smart everyday choice.

Avocado Oil

Avocado oil is excellent for high-heat cooking such as deep frying, thanks to its very high smoke point (around 520°F). It offers a neutral taste and is packed with heart-healthy fats, similar to olive oil. Some studies suggest it can help lower bad cholesterol and support liver health.

Sesame Oil

Sesame oil has a medium-high smoke point (about 410°F) and a pleasant, nutty flavor, making it great for sautéing and general cooking. It's rich in antioxidants that may protect your brain and help manage blood sugar levels, contributing to overall well-being. Remember, toasted sesame oil is best for flavor, not high-heat cooking.

Safflower Oil

Safflower oil boasts a high smoke point (around 510°F), making it ideal for frying and high-heat cooking. It's low in saturated fat and high in beneficial unsaturated fats, particularly high oleic varieties. This can help reduce the risk of heart disease, making it a healthy and versatile option for your kitchen.

The internet is never out of trend, and for today, we have the trend of the viral Cortisol Cocktail. This one claims to actually help you with stress.

Not that we need to prove people that we are all experiencing a collective burnout that is making the Cortisol Cocktail trend, but just in case one needed to know, as per the Censis-Eudaimon Report, 31.8% of people feel close to burnout due to work stress.

Many reports, including the data from Mental Health Foundation that has published the stress statistics have also noted that more people are stressed than ever. In fact, we are more stressed than we look like. So it kind of makes sense when you see social media feed filled with hacks to bust your stress.

So, let's dive deep into this viral drink.

What Is A Cortisol Cocktail?

It is also known as the Adrenal Cocktail. It is a drink that has orange juice, coconut water, and salt as the main ingredient, among other ingredients. This claims to boost your energy, ease your stress, and also promote weight loss.

Through orange juice, you can get your vitamin C levels checked, coconut water provides you potassium, and salt is for sodium.

As per WebMD who spoke to Theodore C. Friedman, MD, PhD, professor of medicine at the UCLA School of Medicine and chief of the division of endocrinology, molecular medicine and metabolism at Charles R. Drew University, the adrenal glands are located right below our kidneys. They are responsible for producing more than 50 hormones, which also includes 'stress' hormones or cortisol and aldosterone, which maintains body's sodium balance. Thus this viral drink can boost the levels of sodium and help you energize your worn-out glands.

The Recipe To Release Your Stress

200 ml of coconut water

½ squeezed lemon

50 ml of orange juice

1 teaspoon of magnesium powder

¼ teaspoon fine salt

Sparkling water to taste

Why Are These Ingredients Important?

Coconut Water - Potassium

An estimated amount of 98% of potassium in your body is used and found in your cells. Once potassium is in your body, it works like an electrolyte and when it dissolves in water, it becomes positive or negative ions that can conduct electricity. Potassium ions carry positive charge and it helps to maintain fluid balance, sends nerve signals and regulates muscle contractions.

It is not an unknown fact that stress induces heart attack, panic attacks, and impacts cardiovascular health. This is where potassium does wonder. It helps lowering blood pressure, reduces water retention, and protects one against stroke. Cortisol release too can affect your electrolyte balance, and potassium can thus help balance it.

Orange Juice or Lemon - Vitamin C

Studies, including a 2020 study published in The Journal of Nutritional Biochemistry, titled The Role of Vitamin C in Stress-related Disorders, notes that vitamin C deficiency is widely associated with stress-related diseases. The ascorbic acid supplementation that is produced in vitamin C can work as antidepressant and enhance the mood.

Salt - Sodium

Too much of salt can in fact increase your stress and anxiety levels. A 2023 study published in Oxford Journals of Chemical Senses notes that licking of salt is associated with depression, stress, and anxiety. However, a pinch of it can help maintain the adrenal glands, as mentioned above.

Research from the University of Haifa published in the science journal Appetite has confirmed the relationship between salt and stress in humans. Researchers found an inverse correlation between salt and depression/stress, especially in women. In essence, the body is self-regulating to prevent stress and depression by making us crave salt.

A landmark move that could reshape how food products are labeled in the US will be taking place first in Texas. This is going to align the movement of Make America Healthy Again (MAHA), an off-shoot of Republican's Make America Great Again, an effort that focuses on making a healthy America by changing food and other lifestyle habits. While a lot under MAHA may not sit right with many people, including the vaccine backlash, but ensuring that people are aware of what they are consuming is the right way to do it.

Under this, Texas has become the first state to pass a law requiring warning labels on food and beverages that contain certain artificial dyes and additives. The legislation, signed into law by Republican Governor Greg Abbott, applies to over 40 commonly used food ingredients, including bleached flour, red dye 40, and yellow dye 50.

The decision has shaken the food industry and may have far-reaching consequences, and not just in Texas, but throughout the nation.

This is coming at the backdrop of RFK Jr's Food Dye Plan. Robert F Kennedy Jr has been a longtime critic of synthetic additives. He has, from time and again emphasized that Americans are consuming artificial chemicals without their knowledge or consent. "Four years from now, we are going to have most of these products off the market - or clearly labeled so you know what you are buying," he stated during a press briefing.

In April, the Trump administration announced its plan to phase out petroleum-based artificial food dyes from the US food supply. The Trump administration and the Department of Health and Human Services (HHS), headed by Robert F Kennedy Jr., described this as a "significant milestone".

What Is The New Law?

Under the new law, products sold in Texas that contain any of the specified dyes or additives must include a high-contrast warning label. The label will read:

“WARNING: This product contains an ingredient that is not recommended for consumption by the appropriate authority in Australia, Canada, the European Union, or the United Kingdom.”

This means that thousands of packaged foods—from cereals to snacks and beverages—may soon carry these warning labels if manufacturers don’t change their ingredients.

Why Is This A Landmark Move?

What makes this law stand out is not just its content but its origin. Until now, such health-driven food regulation had been the domain of more liberal states, such as California. Texas, a traditionally conservative state, taking this step signals a shift in how food safety is being approached across the political spectrum.

According to Scott Faber of the nonprofit Environmental Working Group, as also reported in the Washington Post, “When a state as big as Texas requires a warning, that will have an impact on the entire marketplace.”

It’s no small move. Texas has a massive consumer base, and most major food brands will find it difficult to ignore the state’s requirements. This could lead to sweeping changes in product formulations or labeling practices nationwide.

A Push For MAHA: Make America Healthy Again

As noted above, this new regulation is aligned with Health and Human Service Secretary RFK JR.'s MAHA agenda. The broader mission of MAHA is to reduce chronic disease and childhood illness through better health policies. That includes eliminating certain food additives that have been linked in other countries to health concerns.

Interestingly, support for the law in Texas came from both Democrats and Republicans—a rare bipartisan agreement in today’s political climate.

Republican State Senator Lois Kolkhorst, who sponsored the bill, said, “This is a national conversation about America’s health outcomes because we are spending more on health care than any other nation in the world.” She also shared that Kennedy had personally urged her to pass the bill.

However, the food industry is not happy with this law. The Consumer Brands Association, which represents major food companies, sent a letter to Governor Abbott urging him to veto the legislation. They argue that these additives are safe according to the U.S. Food and Drug Administration (FDA), which follows a science- and risk-based evaluation process.