5 Things I wish I knew at 30

If I could give my “younger self” some health advice… here’s what I would say: If you are having trouble viewing this email, [click here.]( [Dr. Steven Gundry | Founder, Gundry MD] {NAME}, someone recently asked me: “Dr. G, if you could go back in time and give your ‘younger self’ some advice… What’s something you wish you would’ve done 30 years ago?” It’s a question which got me thinking… And after a while, I came up with 5 health tips I wish I knew decades ago. Then it struck me… Why not share my answers in our Gundry MD newsletter? In case you’re curious to know them too! That’s why today, I’m sharing my top 5 pieces of health advice I’d tell my younger self. So let’s dive right in:  5 Health Tips I Wish I Knew When I Was 30 1. Consume olive oil daily Olive oil is fantastic for your good gut bacteria — and supports their growth and development. Even just one tablespoon of olive oil a day can have a BIG impact on your gut. I personally like to take a shot of olive oil daily every morning (which gives me a great little energy boost)... But here’s a couple other easy ways to incorporate more olive oil into your diet: - Replace butter with olive oil: Use olive oil in place of butter when cooking or baking. It adds flavor and is a healthier alternative.  - Use it as a topping: Drizzle olive oil over grilled or roasted vegetables, seafood, mashed sweet potatoes, salads, or pastured chicken to enhance the flavor. 2. Pump your diet full of polyphenols Polyphenols are plant compounds vitally important to gut health. They help balance the good bacteria in your gut, and support your immune system, heart health, and a myriad of other important things. Here’s a few easy ways to incorporate more polyphenols into your diet: - Eat more berries: Berries like blueberries, raspberries, and blackberries are rich in polyphenols. Add them to your, unsweetened goat or sheep or coconut yogurt, or smoothies for a delicious and nutritious boost.  - Spice it up: Many spices, such as cloves, cinnamon, and turmeric, are high in polyphenols. Use them to season your meals and enhance the flavor while adding a dose of polyphenols.  - Enjoy a cup of tea: Green tea and black tea are excellent sources of polyphenols. Make it a habit to have a cup of tea in the morning or afternoon to increase your polyphenol intake. 3. Stay away from lectins Lectins are harmful plant proteins shown to ruin your gut lining and lead to a host of digestive issues. These toxic proteins are found in foods like tomatoes, peppers, cucumbers, peanuts, bread and pasta… But can be reduced using pressure cookers, depeelers, and other methods. Here’s a [YouTube video I made about How To REDUCE LECTINS in your favorite foods]( — check it out! 4. Get more pre- and post-biotics We've all heard of probiotics. But what about post and prebiotics? PREbiotics are made of ingredients that help promote the growth of microbes within your microbiome. In a nutshell: They feed your healthy gut bacteria. POSTbiotics are healthy products of that good bacteria… which turn vitamins and polyphenols from food into forms your body can use. Having all 3 of these ‘biotics’ is extremely important for a healthy gut… And here’s some easy ways to get more of them into your system: - Probiotics: Eat fermented foods like yogurt, kombucha, sauerkraut, beet kvass, and apple cider vinegar.  - Prebiotics: Eat prebiotic-rich foods like chicory roots, asparagus, leeks, Jerusalem artichokes, onions, garlic, shallots, leeks, cabbage, and seaweed.  - Postbiotics: Postbiotics are also found in fermented foods like kefir, kimchi, and miso. Eat plenty of these! 5. Stay hydrated Getting the correct amount of water daily can help everything flow better in your gut… and keeps your body working the way it should. If you find it hard to meet your daily water intake, try adding a drink supplement that actually tastes good. I'm partial to my berry-flavored [Vital Reds]( formula, or our blueberry-flavored [Power Blues]( blend. Both are packed with polyphenols and other great gut-boosting ingredients… and they also help you stay hydrated. Plus, Along with drinking plenty of H2O… Another way to stay hydrated is to eat more hydrating FOODS. These foods, which contain mostly water, not only keep you cool and refreshed… They also supply your body with important vitamins and nutrients that keep you healthy. Here are 5 of the BEST lectin-free hydrating foods: - Lettuce — water content: 96%  - Celery — water content: 95%  - Cauliflower — water content: 92%  - Organic Strawberries — water content: 90%  - Carrots — water content: 88% So there you have it, {NAME}. Those are my 5 tips I’d tell myself at a younger age. It was a fun question to answer. And hopefully you learned a thing or two… But if you’re a Gundry MD veteran, and knew all of this already — pat yourself on the back! And I hope you enjoyed this little reminder. Either way, I hope you have a great rest of your day. :) Talk soon! Looking out for you, Steven Gundry, MD [Steven Gundry, MD]   This email was sent to {EMAIL} by newsletter@gundrymd.com [Edit Profile]( | [Manage Subscriptions]( | [VIP Discounts]( | [Join Text Club]( 9465 Wilshire Boulevard, Suite 300 Beverly Hills, California, 90212  [Report Spam](  These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Â