Your diet affects your intestinal microbiome. Your intestinal microbiome is your ticket to be healthy or chronicly sick. Those are the basics:

• Eliminating food that can harm you. (GMO, Roundup (glyphosate) treated food, polluted food, food containing heavy metals and other poisons. Commercial processed food. Preservatives, Canola and Vegetables oils, most chemicals and sugar in any form.
• Cuttin down on lectins including gluten amongst other inflammatory lectins. Some lectins cause inflammation not only in guts but to your brain, amongst multiple other inflammations.  
• Having enough of vitamin D. Nothing works right in your body with vitamin D being low. Including sleep disorder. Sun exposure or Vitamin D3 supplements from reputable source can fix it. 
  
• Eating fermented products (Probiotics) to supply you with good supportive intestinal bacteria. Your healthy guts bacteria creates your vitamin B complex. If you take B supplements, can be too little or too much. Both with serious consequences. But B complex from your guts just right.  
• Eating Prebiotics (Resisting starch foods that support your good intestinal bacteria. Without Prebiotics your Probiotics would be gone in 24 hours.)
• Polyphenols (Needed for Probiotics to process Prebiotics successfully.)
• Magnesium and sleep. Missing magnesium can create difficulties in falling asleep. In general, foods containing dietary fiber provide magnesium. Also blue screen on your PC or telephone can fool your mind to take it as eternal day. Damages your Cartesian rhythm. Even changing your screen temperature/color can fix it.   

  
  

  Eating Organic

  “The bottom line, antibiotics are killing our gut bacteria because it’s decreasing the diversity of microbiome. And turns out, even if you aren’t actually taking a prescription from the doctor, if you are eating meat that wasn’t organically raised, there’s a good chance that there are antibiotic residue in that meat. Fast food, yup, you’re probably eating antibiotic residue. 

  There’s a chemical called glyphosate, which is the active ingredient in Roundup which is used all over and it’s pretty common in our foods. This chemical is actually an antibiotic. It used to be sprayed on GMO crops. They are finding this in beer and wine.
  

  The one sure way to avoid reducing your exposure to these chemicals and antibiotics is to eat organic. It’s not to say that you will 100% avoid it but you will dramatically decrease your exposure to it. Another thing to help the gut is eating fermented foods like kombucha and homemade sauerkraut because it has live organisms. And of course, there’s probiotics that help with maintaining a healthy gut.”

  Dr. Pedram Shojai
  
  

The main reason for eating probiotics and prebiotics they need, is to avoid Leaky Guts. Amongst other things like avoiding constipation for one example. Leaky guts caused by missing defensive bacteria and mucus defenses created by probiotics against intestinal walls attacks.  Once leaky guts happen you are wide open to multiple attacks on your entire body.  Intestinal wall is only one cell thick. Once this wall is defeated: LPS, unfriendly bacteria, parasites and food particles go directly to your blood stream. Almost all chronic diseases, allergies, sleeplessness and depression amongst hundreds of other issues start with leaky guts. There innumerable other issues including obesity, Dementia, Parkinson’s disease, ets originated in guts that lost its defenses. In most cases you would not have any guts pain during leaky guts attack. Only if this is massive you would notice. First attack starts affecting your brain. Again this is usually invisible attack that goes pretty slow. It may take years to see damage done.

Probiotics mostly come from fermented foods. 

Prebiotics are food sources for your probiotic bacteria.  

Polyphenols are needed for Probiotics to process Prebiotics successfully. Polyphenols come from berries, red cherries, dark chocolate, nuts, artichokes, etc...  Polyphenol supplements can be dangerous sometimes, unlike polyphenol rich food.

Prebiotics are mostly resistance starch. Jerusalem artichokes, Jicama, Sweet potatos, etc. Taking Inulin powder can help in extreme cases. But only as temporary fix. Food containing inulin contains other needed nutritions and more preferred than just inulin powder. To prepare sweet potatoes or yams correct way you have to boil them. Not to bake as most people do. Next step is to refrigerate it. Now you maximized resistant starch in yams.  You can reheat them later or eat them cold. This is up to you. 

Most tubers contain some resistant starch — complex starch molecules that we can't digest, which are then broken down by our probiotic gut bacteria in our large intestine.

Kefir bacteria and most other probiotics create intestinal mucus layer.  Akkermansia muciniphila feeds only from this mucus. Thicker this mucus, healthier is your A.muciniphia.  As a result healthier you...

If your microbiome contains less than 3% of Akkermspansia muciniphia than something is not right with your entire body system. Including what you eat and how you live.  Akkermspansia loves freshly squeezed pomegranate juice and also freshly squeezed cranberry juice. Not commercial processed juice.

Some people cannot stand Probiotics. Is there any substitute? The answer is yes but more complicated. Practically all probiotics bacteria exist in your garden dirt.  As long as this ground was not treated by pesticides. Working with plants or walking barefooted can provide you with some basic substitute probiotics. 

There are other options. Probiotics suppositories is one of those... And in some extreme cases doctors perform Fecal Transplant.  It delivers not only probiotics but entire microbiome from a healthy donor. 

But all those efforts would account for nothing without feeding those transplanted bacteria resistant starch. From one day to up to one week and without feeding your good bacteria you would lose them.  And you are back where you started.  So at least take Inulin supplements to support good bacteria.  

Let see why inulin is so important for us. Inulin is needed for butyrate production in your guts. 

https://paleoleap.com/butyrate-anti-inflammatory-fat/

You can get butyrate from food or supplements, but your gut flora can also make it out of fiber. Food containing inulin. Healthy gut flora digest food by fermenting it. When they ferment certain types of fiber (mostly inulin based), they create butyrate.

Your digestive system needs butyrate to function properly. Butyrate helps control the growth of the cells lining the gut, to make sure there’s good balance between old cells dying and new cells being formed. It’s also the most important source of energy for those cells. People with diabetes are very low on their butyrate. 

Powering the lining of the gut would be important enough, but butyrate also has powerful anti-inflammatory effects that go beyond the gut.

Cancer Protection. Butyrate is most famous for protecting against colon cancer. The protection comes from its anti-inflammatory effects, which reduce oxidative stress and help control free radical damage. This review connected colon cancer risk to a lower amount of bacteria that produce butyrate.

Improve Your Gut Health Diet by Avoiding These 10 Types of Food

“Intestinal Permeability leads to inflammation and immune response. Harboring bad bacteria in the gut can also lead to inflammation and endotoxemia. This means that once we’ve taken the necessary first step of stopping the inflow of toxic substances (read my last 3 emails for specific instruction), it’s now time to start the healing process.

Most effective way to do this is the start with an ELIMINATION DIET. This is a special diet that takes away the most harmful pro-inflammatory foods for a while and allows the gut to settle and heal. We know that certain foods cause inflammation and that the majority of people we’ve seen in clinics over the past few decades have had issues with.

Let’s call these ingredients “The Usual Suspects”. These are:

• Gluten and Wheat in General
• Dairy
• Caffeine
• Refined Sugar
• Soy
• Corn
• Eggs
• Peanuts/ Tree Nuts
• Shellfish

The key is to avoid these foods for 21 days so that the gut can settle. Now, before you say “that’s too long”, the reality is, 21 days from now you’ll be that many days older and likely have the same issues you have today. How about taking a chance at doing something that only seems hard but, once in it, will make you feel better and radically transform your health?

Yeah? My advice is: Step through and don’t listen to those voices. It’s recommended that you consume soups and broths during this term to help your digestion and help you heal faster. Bone broth is good here.

After the 21 days, you start to re-introduce these foods one at a time slowly...this means a single food every 3 days. Yes, it sounds like work but you’ll find that you will likely be feeling better and when you re-introduce a food that you may have a sensitivity to, you will certainly know it after this process. If you do have an issue with a given food when you bring it back, that food goes onto the “avoid” list for the time being. It may not have to live there forever but you’ve got some work to do in healing your gut for a while.

So, your action step for the day is to plan for your 21-day elimination diet… Think about the kinds of soups you like--find some good recipes… And decide whether you’ll be making your own bone broth or purchasing a quality broth from grass-fed animals.” 

Dr Pedram Shojai

Fermented foods have been part of our history for thousands of years. Before refrigeration, this is how we preserved certain foods.  Our bodies and our guts have adapted to getting a constant influx of the healthy bacteria that come from these foods so it’s important to bring them back.

Home fermented vegetables taste absolutely differently from their store varieties. Also no comparison in their influence on your health. Stores often sell pickled vegetables that use vinegar to speed up vegetables curing process. Vinegar kills good bacteria and instead of fermentation by good bacteria you got pickled vegetables without any benefits of fermentation. Home process is done old fashion way without vinegar. 
I use 32 oz wide mouth Mason jars, silicon airlock covers and glass weight pebbles to keep vegetables pushed under liquid. 
Mason tops Pebbles Glass Weights and Silicone Airlocks - for Wide Mouth jars https://www.amazon.com/dp/B01N5EP6MA/ref=cm_sw_r_cp_tai_h6aiCb2TAB7QQ 
Once the process is underway, carbon dioxide is produced as the probiotics convert the natural sugars in your veggies into tasty amino acids (this is what you’re seeing when your jar is bubbling). 
For these two reasons, an airlock becomes a critical component serving two very important functions:
Allowing carbon dioxide to escape the jar and protects it from exploding and keeping oxygen out of the jar to prevent mold from spoiling your ferment.
Steps:
1. Place washed and cut vegetables inside of 32 oz wide mouth Mason glass jar.
2. Add one bay leaf, one tooth of garlic, eight whole peppers and one tablespoon of Himalayan salt. (This is up to you if you feel like adding other spices, but I don’t)
3. Fill empty space in jar by filtered water. Add water until veggies are completely submerged in brine. (I use whey from my kefir production instead of water. Whey has tremendous variety of lactobacteria needed for fermentation process, but clean water would work too)
4. Place glass weight pebble on top of vegetables in your jar. This would guaranty all vegetables to be covered by liquid. (This is done to prevent mold attacking exposed vegetables. Brine protects only submerged vegetables)
5. Keep your fermenting vegetables at room temperature for one to two days. (Some sites recommend 5 days. Probably this is correct if your room temperature is very cold at winter)
6. When you vegetables are fermented and ready, place your entire jar in refrigerator to stop excessive fermentation. (If you prefer minimal salting / fermentation than keep it fermenting for one day /24 hours/ only in summer. Otherwise two days. Some sites recommend 5 days but I find it excessive. Probably it depends on your personal taste)
There are many sites with multiple recommendations and fermentation recipes. 
https://www.culturesforhealth.com/learn/natural-fermentation/how-to-ferment-vegetables/   

What’s so great about monk fruit?

Monk fruit sweetener is made from extract derived from dried fruit. The extract is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels...

Resources:

https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits

Minimal requirements for D3 absorption with supplements recommended by Dr Dadali for healthy people. Recommended for people with healthy liver and kidneys. And even then blood tests are highly recommended. See recommended blood tests below. 

Vitamin D without vitamin K cannot be processed correctly and can be sometimes harmful and poisonous if consumed in excess… Also Vitamin D needs healthy liver and kidneys to be processed (calcidiol, calcitriol creation). Vitamin D best taken at morning times. Fat-soluble vitamins (vitamin A, D, E, and K) are absorbed better when consumed with dietary fat. 

Half life of vitamin D in the body is about two to three weeks, vitamin E is two to five days, and vitamin K is around 30 hours. 

Calcitriol, which is actually the most active form of vitamin D and has short half-life, of about a few hours. This form is commonly used in blood tests to assess vitamin D levels. Conversion to Calcitriol: The kidneys then convert calcidiol into the active hormone ...

The half-life of vitamin B complex is approximately four to five hours, while vitamin C has a half-life of approximately two hours. Best taking C during entire day by small doses. 

Biological Zinc and Selenium stay in the body for days.

Minimal requirements for D3 absorption with supplements recommended by Dr Dadali for healthy people. Recommended for people with healthy liver and kidneys. And even then blood tests are highly recommended. See recommended blood tests below. 

Minerals:

Many things can interfere with absorption of minerals. 

Minerals cannot be absorbed well if taken with fat. So recommendation is to take minerals later in couple of hours and with leaner foods. (Fatty acids with minerals - form insoluble salts in intestines and cannot be absorbed.) 

Minerals also can be influenced by Phytic acid contained in grains and beans (cereal)

 as it can interfere with absorption of calcium, magnesium, zinc and others. Same as with fats, minerals have to be taken at about two hours apart from fat or grains. 

Also Catechinic Acid and Tannins contained in strong tea if taken together with minerals can create insoluble components with minerals. And minerals would not be absorbed. 

Consumption of sugars can take away magnesium and some other minerals. 

Process converting sugar to glucose involves magnesium. Great deal of magnesium. 

Practically same reason for people with diabetes to have low magnesium.

Vitamins:

Aspirin can reduce vitamin C. So if you take aspirin, take higher doses of vitamin C. 

Diuretics reduce vitamin K and magnesium among others. 

Antibiotics kill good microbiome and reduce level of vitamins in B group. 

Vitamin E sources in food:

Salmon, Almonds, Pecans, Beet greens, collard greens, spinach, Pumpkin, Avocado 

Magnesium sources in food: Avocado, Pistachios (contains lutein and zeaxanthin), Pecans, Dark chocolate 

Calcium sources in food: Lentils, Beans, Sardines, Salmon, Almonds, Pecans, Pistachios, Leafy greens 

Blood tests: 

✅ Calcidiol is created by liver from vitamin D.

The test can determine if your vitamin D levels are too high or too low. The test is also known as the 25-OH vitamin D test and the calcidiol 25-hydroxycholecalcifoerol test. It can be an important indicator of osteoporosis (bone weakness) and rickets (bone malformation). 

✅ Calcitriol is created by kidneys from Calcidiol

Calcitriol, which is actually the most active form of vitamin D and has short half-life, of about a few hours. This form is commonly used in blood tests to assess vitamin D levels. Conversion to Calcitriol: The kidneys then convert calcidiol into the active hormone .. 

✅ Erythrocytes. Blood test by testing Magnesium and Calcium in erythrocytes show real proportions of magnesium and calcium in human cells. 

❗ For proper functioning of human body have to be 2 to 1, Calcium to Magnesium. 

❗ Excessive calcium can prevent absorption of magnesium and can be harmful. Consuming too much cow milk for example. 

❗ Fanta & Coca Cola have too much phosphates. Excess phosphates lead to calcium loss  Loss of Calcium leads to osteoporosis in women. 

❇ A 2015 paper, published in Pathobiology of Aging and Age-related Diseases, calls zinc an "essential micronutrient for human health in general, and particularly for the elderly." The authors say zinc plays "an important role in the aging process" and that zinc deficiency may be connected to several age-related chronic illnesses, which include hardening of the arteries, degenerative diseases of the nervous system, age-related changes to the immune system and cancer. When we get older, our immune system becomes weaker, and if we don't have enough zinc, this can make it even worse,"

Magnesium:   

Magnesium and Alzheimer's The mineral magnesium is needed for the formation of more than 300 enzymes in the body, which release energy from food. Magnesium is also vital for the nervous system, muscle movement, healthy bones and teeth, electrolyte balance and protein synthesis. Key mineral' staves off Alzheimer's 'but millions not getting enough' This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you're not getting enough magnesium.

Nonchelated: Magnesium hydroxide monohydrate & oxide - for fighting constipation. Oxide part is useless and cannot be absorbed. Magnesium hydroxide is in a class of medications called saline laxatives. It works by causing water to be retained with the stool.

❇ Chelated forms of magnesium are organic compounds that can be absorbed by our body easily, without side effects: 

✅ Magnesium citrate. Most disturbed type and easily absorbed. 

✅ Magnesium aspartate. Increases metabolism. Highly effective for cardiovascular system. 

✅ Magnesium threonate. Ideal for improving brain and cognitive functions. 

✅ Magnesium lactate. Ideal for physically active people. Especially in sports. 

✅ Magnesium glycinate. Perfect for nervous system and easy on stomach. 

Zinc:

✅ Zinc Citrate for gums, teeth, and dental health.

✅ Zinc Glycinate for hormones and sex drive

✅ Zinc Picolinate for liver cell health and anti-aging

✅ Zinc Ascorbate for colds and immune system protection

✅ Zinc Methionate higher absorption and synergy

✅ Zinc Orotate for deeper, high-quality sleep

✅ Zinc Acetate faster recovery from infection