Adding THIS to Your Diet Helps Transform Gut Health | Dr. Will Bulsiewicz

0:00I have a brand new book called Make Money Easy. and if you're looking to create more financial freedom in your life, you want abundance in your life and you want to stop making money hard in your life, but you wanna make it easier, you wanna make it flow, you wanna feel abundant, then make sure to go to makemoneyeasybook.com right now and get yourself a copy. I really think this is gonna help you transform your relationship with money this moment moving forward. We have some big guests and content coming up. Make sure you're following and stay tuned to this episode of The Daily Motivation Show.

0:38Hi, my name is Lewis Howes and welcome to The Daily Motivation Show.

0:49What would be the top five foods that everyone should eat daily to optimize their gut microbiome? Okay, I can give you a top five, but can I start with this essential rule? Yes. Which is diversity of plants. All right, so eating as much variety of different plants in our diet. We have to be intentional about this if this is what we want. Because the problem is the food system is not going to do that for us. You go into the supermarket, they've distilled it down to 75 % of the calories in our supermarket is three foods. What are those three foods? Wheat, corn, and soy. Wow. Yes. That is 75 % of the calories in the supermarket.

1:27Now, granted, most of those are ultra-processed. So I'm here to advocate for real food. Fruits, vegetables, whole grains, seeds, nuts, and legumes, that's at least five. We could add mushrooms. Those are broad categories. And we can get more specific if we want to. But to me, it's about getting that variety. And this is not just an idea or a concept. This is actually scientifically proven. So in a study called the American Gut Project, which, by the way, was international, but it was run out of UC San Diego. What they found is that at the end of the day, when they did their analysis, above everything else, there was this one rule.

2:05The diversity of plants in your diet was the number one factor in predicting who had the healthiest gut. And the number is 30. 30 per week. 30 different plants per week. Now, all fruits, vegetables, whole grain seeds, and that's in legumes. Include those 30. They count. Okay. All of them. Right. So you want to have 30 different ingredients every week of plants. At least. Wow. At least. But you know what? I don't even know if I've tried 30 different plants in my life. Louis. It's like. You and I need to spend more time together. Exactly. Right. It's like 30. Wow. That's incredible. You start to take a smoothie.

2:46It could be Monday morning. Okay. Take a smoothie. Bananas. blueberries, greens of your choice, whatever ones you like. Chia seeds, hemp seeds. Chia seeds, hemp seeds, flax seeds. We're already up to six. Okay. Right? You want to add in some raspberries or some other kinds of berries. We could easily get this up to 10. Gotcha. Gotcha. You're making pasta sauce. Why would you just do pasta sauce? Why not throw some plants in there? Oh, there you go. Right? Onions, garlic, basil, oregano. Those count too. spices count. Why is the, you know, if someone's like, listen, I just like my five to 10 plants a week.

3:26I eat healthy plants. I eat mostly plants. I eat non-processed foods. Is that good enough? Or is it really more about the, you know, adding more and more of the diversity as possible as opposed to just broccoli and spinach by itself? The average person in the United States, 10 % of their calories comes from actual plants. The number one plant is the potato, right? We're not talking about optimal nutrition here. There's a reason why people in the United States are suffering through the health-related issues that they currently have. We need to make changes. If we simply added more fiber to our diet, we would radically transform the health of this country.

4:04Really? Yes. And that person who's not necessarily eating a lot of variety but is eating a lot of plants, number one, I give them a standing ovation. Their diet's a great starting point. They're way better off than the average American is right now. right we all though should be looking to optimize we all have opportunities to do better so if you take that diet and you add more variety to it they will reap the rewards of that and the reason why is because every single one of these plants has unique properties that are number one going to affect our microbiome right so these microbes they're kind of like us in many ways lewis um they have personalities they have some of them are are not nice um they have cliques They have certain ones that they tend to hang out with and they work together.

4:50They also have taste buds. They have different food preferences. Not every microbe, believe it or not, likes kale. Right. But you can trade it to like kale or you can get rid of the ones that don't like kale, I guess. You can trade it to like kale, but there's going to be a lot of microbes that are going to be hungry. If the only thing that you ate was kale. Interesting. Right? So every single plant is feeding certain families of microbes. Interesting. So, the more diverse and expansive that you have with your plant diversity, the less hungry you'll be as well is what I'm hearing you say. Oh, 100%.

5:22So, if I just eat broccoli and spinach and kale a few times a week versus I might never feel like I'm full. It's like I still want more, right? So, I need some different carbs or some snacks or things to feel more full. But if I'm hearing you say, right, if you have more diversity of plants more frequently, and you're going to feel more satiated. You're going to get the fiber that your body needs to be less hungry as well. Yeah.

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6:44Again, have an amazing day and I'll see you tomorrow with another episode of the Daily Motivation Show.