11 Diet Tips from the Probiotic Lifestyle: Why Feeding the Gut Microbiome Slows Down Aging and Can Save Your Life from Preventable Disease!

Bio-diversity is essential for human health and evolution!

Even though I can’t prove it, I believe more than 99% of all human diseases can be prevented or managed by nourishing the gut. My personal mission is to help your microbiome become more robust, diverse, and balanced. It will make your life way better and it will also have beneficial consequences for the collective human microbiome (another way of saying our collective health as a species).

Benefits of Diverse Gut Microbiome 

Shreiner et. al provide us with an overview of the evidence to show that a healthy microbiome supports the following:

  • Healthy metabolism, absorption of nutrients, and ability to inhibit tumor growth, particularly in the colon.
  • Microbiota promote immune homeostasis and, “influences immune functions at all levels from the initial innate defense to complex acquired responses.
  • Use of antiobiotics are associated with increased cardiovascular risk factors. (Measured through plasma TMAO levels or trimethylamine-N-oxide)
  • Clostridum difficile is a disease that results from critical changes to the gut microbiota and is effectively treated by microbiota-based therapy.”
  • Inflammatory bowel disease and Crohn’s disease is related to a lower microbial diversity and a dysbiosis or imbalance of the gut. Treatment by professionals may be focused on increasing the diversity and richness of beneficial micriobial species in the gut and biome.

Good news: The Gut has some plasticity.

By eating a diversity of healthy foods, you will get an abundance of antioxidants, fiber, and other ancient plant wisdom.

“The quality of being easily shaped or molded.”

“The adaptability of an organism to changes in its environment or differences between its various habitats.”

The not so good news: the older you are, the harder it will be.

Why it is harder for people who are older? It is not about your numerical age. It has to do with the fact that years of consuming high glycemic foods that have been stripped of fiber, antioxidants, and other vital essences have allowed undesirable bacteria species to overpopulate.

Furthermore, many people who grew up on cereal and processed foods are going to struggle more to reach their fitness goals later on in life. It’s not fair, at all. There is hope though, so read on.

Undesirable bacteria become squatters that you can’t evict. Once upon a time, they contributed something of value to your system, but now they are leeching nutrients from you and not giving you much back in return. Biologically, these bacteria create bio-films that protect their opportunistic environment inside your gut.

You can degrade these bio-films over time with herbs, enzymes, fermented foods and more (note: Amazon affiliate links). I’ll be covering this in depth in future posts as well.

Here are some general tips to think about when looking to enrich or improve the diversity of your microbiome.

For the pursuit of microbiome enrichment, you may consume the following:

1. Fruit from a tree that is tasty

2. Leaves from a plant that is hardy (kale).

3. Fungi from a birch tree (chaga)

4. Roots that also grow edible leaves (carrots, beets, etc.)

5. Red color leaves (chard), purple color leaves (purple kale), green color leaves (cabbage), and so on.

6. Nuts from a tree

7. Leaves that have been cultured (sauerkraut)

8. Dairy that has been cultured (Kefir, see my kefir post. I’ll be writing an extensive Kefir guide coming up because it is that important).

9. Fruit from trees that is fatty (avocado, olives)

10. Selections from the allium genus (onions, garlic, shallots, chives)

Benefits of onion and related species: full of enzymes, performance enhancing antioxidants, and minerals for blood sugar regulation.

11. Herbs / foods that make you hot or sweaty (peppers)

This should at least be enough to get you started and stimulated with some nutritional ideas.

It is important to note that one size does not fit all with nutrition. You are diverse, therefore you must learn what is best for you.

You can have guidance from practitioners who can support you in this journey. You can also learn from testing and experimenting — be mindful and honest about how your food is affecting you in order to make progress this way.

Stay tuned for more updates!

We’ve had an exciting time around here with a solid one post per day for three days straight! Let’s keep up the momentum.

The people who need us will find us, as long as we keep publishing. I hope you revisit here and join this growing community.

I invoke the powers of will to serve you in your fitness journey.


Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016;5(5):317‐320. Published 2016 Mar 5. doi:10.1016/j.molmet.2016.02.005

Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016;51(4):167‐174. doi:10.1097/NT.0000000000000167

Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015;31(1):69‐75. doi:10.1097/MOG.0000000000000139

Body Composition disease prevention Fat Loss Nutrition, Immunity, and Digestion

3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.


4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.


Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)


3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.

Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)


5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.

Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

 Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Fat Loss Fitness Nutrition, Immunity, and Digestion

Three Must-Eat Foods for Fitness, Fat Loss, Health, and Disease Prevention

The Science of Nutrition continues to make advances in discovering the keys to a fat loss lifestyle.

When it comes to burning fat, there is one thing we all have in common: IT’S NEVER EASY. Okay, well maybe it’s easy for a short period of time, but for sustainable fat loss and lean lifestyle it will definitely take some effort. 

Nutrition, Immunity, and Digestion

Three Simple Steps to Understanding Digestive Issues and the #1 Healing Food

Without good digestion, you cannot be in good health.

Almost everything about the human body relies upon the proper functioning of digestion.

At least 70% of all immune system function is in the digestive tract.

Nearly all components required for life are absorbed or created in the digestive system.

The state of your digestive system is indicative of your overall health. This is why it is imperative to listen to the signals that your body sends. Anything such as bloating, cramping, diarrhea, constipation, throw-up, and bloody stool should not be ignored.

Step 1. Mind-body Awareness: How do Certain foods affect you?

My journey in nutrition began as a way to build muscle without adding body fat. Therefore, I would study my body everyday and consider how the foods I ate affected the shape, size, and feel of my physique. That is how I determined “healthy” vs “unhealthy.”

But the reality goes much deeper than body fat percentage.

Here are the questions you can consider during and after each meal you consume:

  1. On a scale of -10 to +10, how effective does my digestion feel?
  2. Do I feel like I ate too much, too little, or just the right amount of foods?
  3. Are the foods I consumed causing gas, bloating, or an upset stomach?
  4. On a scale of -10 to +10, how energized do I feel?
  5. Do certain foods upset my stomach only when combined with other foods?
  6. Am I satisfied?

The goal is to have perfect digestion.

Step 2. Aim for Perfect Digestion

What is perfect digestion?

It is the maximum absorption of nutrients without causing harm or discomfort to the body.

Some foods are naturally highly digestible.

For example , bananas eaten alone are almost never known to cause an upset stomach. Avocados are also a very gentle food, high fiber, and highly satisfying.

Other foods are very difficult to digest.

Difficult foods to digest include processed milk, processed foods, highly saturated foods, and starchy or sugary foods.

Eat healthy. This is easier said than done, but simple really. Consume only foods that your digestive system approves of, and avoid all the rest. In this manner, only you know what is best for you.

Step 3. Seek out Healing Foods

Some healing foods are very common. For example, almost everybody has had broccoli at least once this year.

But other healing foods remain outside certain perspective.

My personal favorite number 1 Healing Food is Kefir


Raw Kefir is my all time highest ranked healing food.

Kefir is similar to yogurt, but it is in the liquid form because the molecules are smaller. As a result of smaller molecules, the digestion is much easier on the body. But thats only one reason why it’s great for digestion…

Raw Kefir is created by combining Kefir “grains” (the live culture) with raw milk. The Kefir “grains” eat the lactose sugars from milk and convert the milk into a zero-glycemic probiotic superfood.

Kefir contains large amounts of beneficial Lactic acid bacteria:

By consuming lactic acid bacteria, the internal environment in your intestines is more suitable for the bacteria that naturally resides in your body. In other words, Kefir bacteria doesn’t necessarily stay inside you, but during the time that it is inside you, it is helping you grow your own healthy bacteria. Therefore, you have more intestinal balance.

The healthy bacteria in our bodies are beneficial in many ways.

  1. For one, healthy bacteria are essentially enzyme factories. They produce catalysts that make our bodies function more efficiently.
  2. Secondly, beneficial bacteria break down indigestible particles such as plant fibers.
  3. Third, healthy bacteria produce and convert vitamins. For example, Vitamin B12 is required in the metabolism of nearly every cell in the body and is vital in brain, nervous system, and blood formation. The only thing on this entire planet that can produce Vitamin B12 is bacteria. Another vitamin involved in healthy circulation and clotting is Vitamin K — which can only be converted to the preferred form (Vitamin K2 in the Mk7 form) through bacteria.
  4. Fourth, beneficial bacteria are essential for proper immune functioning. These bacteria can physically take the place of potentially harmful bacteria. Beneficial bacteria can also produce antifungal, antiviral, and antiyeast compounds.
  5. Fifth, these healthy bacteria can regulate a normal inflammatory response. When the bowels are inflamed, you are not healthy. By sustaining a healthy environment in the digestive system, beneficial bacteria are vital to overall health.

Kefir is high in Protein:

In addition to containing all of the benefits above, Kefir is also a valuable source of highly absorbable protein. Most of the protein in Kefir is essentially pre-digested as a result of the fermentation process. The Amino Acids from Kefir protein are in healthy ratios and promote healthy body functions.

Kefir is particularly high in the amino acid Tryptophan, which can be converted into various neurotransmitters. Kefir also contains a good ratio of L-Lysine to L-Arginine, amino acids that are vital to immune function.

Of course, Kefir also contains the essential amino acids like L-Leucine and L-Valine which directly support muscle tone. Kefir is just a great way to get your protein.

Kefir contains vitamins and minerals:

Aside from some of the B family vitamins, Kefir is high in both calcium and magnesium. Calcium, of course, supports bone density and magnesium has a variety of functions. I usually consume Kefir before bed because it can promote a healthy wake-sleep cycle.

Kefir benefits are backed by both testimonial and scientific evidence

I don’t sell Kefir, I just love it.

It heals me and has healed so many others. I consume it on a regular basis — I do not experience ANY symptoms of colds or flus when I regularly consume Kefir.

Believe in the cure…

You may never be healed completely or be able to eat like other people.

But that doesn’t mean your quality of life has to suffer.

If you believe that there is always something that you can do to make you feel better, then you will continue to search for the answers.

The more empowered you are with knowledge, the healthier you can seek to become.

The truth is out there.

Go forth and heal!

Nutrition, Immunity, and Digestion

Raw Truth about Milk: Why would anybody drink Unpasteurized Milk?

Most people consume “cooked” milk.

Six Billion gallons of white liquid.

Thats right…Americans consume more than 6,000,000,000 gallons of milk every year.

Most people already Got Milk, every day.

The biological structure of pasteurized milk is different than raw milk. Pasteurization is the process of killing bacteria through heat.

There are both benefits (pros) and side effects (cons) to milk pasteurization.

Why Milk Pasteurization can be beneficial

The pasteurization of milk has been proven to kill harmful bacteria. This is a fact.

By mass-cooking the milk, the bacteria is unable to survive in the temporarily heated environment. The bacteria is almost entirely obliterated.

As a result, you can get milk with an astounding shelf life of 30+ days.

The pasteurization of the mass-produced milk supply does save lives because most commercial milk would be generally considered toxic in the raw form. (Unhealthy mammal = toxic milk)

Not all Milk is Created Equal

The majority of milk consumed in the USA is produced by massive commercial farming operations.

This milk comes from cows who are given numbers and not names.

Yep, she's not approved for milking

The cows eat genetically modified feed and are supplemented with additional antibiotics to keep them alive. These cows are not necessarily healthy, because the businessmen put emphasis on productivity. If the cow can produce milk, they survive another day in the dairy farm.

Local Dairy from real People — not corporations — is the way to go.

Every chef, cook, and nutrition enthusiast all agree on this concept: Fresh ingredients make the best meals.

More importantly, the quality of local dairy is generally superior because these people put their names, livelihood, and passions into producing the highest quality dairy possible.

Seattle consumers are picking Raw Dairy

You can visit the farms or meet these people at farmers markets. You can ask them about the genetics of their animals, or about how their local dairy has changed your life.

In the Seattle area, you can locate Raw milk at:

  • Ballard Farmers Market
  • U-District Farmers Market
  • Madison Market (Seattle co-op)
  • Marlene’s Market (Federal Way and Tacoma)

I believe in Raw Dairy

There are many benefits of choosing Raw Dairy as opposed to pasteurized dairy. Lets go over a short list.

  • Raw Dairy contains active Enzymes that aid digestion. (These enzymes are deactivated during pasteurization)
  • Healthy Dairy animals produce milk that contains beneficial bacteria. (E. Coli doesn’t hurt you when beneficial bacteria like Lactobacillus significantly outnumber E. Coli populations)
  • The milk is fresh to market.
  • A more pure, natural product.

Some people will go so far to say that pasteurized milk is one of the greatest silent killers in America.

I noticed that once I switched from cooked milk to Raw milk, my overall health and disposition improved.

Taking it a step further…Goat Milk

While Cows milk is the most commonly consumed dairy in America, it may not be the best.

In fact, milk from a Goat has a more similar structure to the milk produced by your mother. Human bodies generally have a preference to Goat milk since it is easily absorbed and non-mucous forming.

Raw Goat Milk builds Strong Bodies!

This is me after I discovered Raw Goat Milk.

Raw Goat Milk turned into a Probiotic Nutritional Powerhouse in less than 24 hours

I continue the process of “live” food by fermenting my Raw Goat Milk with my living culture of Kefir.

Kefir — think of it as liquid yogurt, but more potent.

Raw Kefir from the actual culture will contain over 30 strains of beneficial bacteria and yeasts. Folklore has said that people live well over a hundred years by consuming Kefir as a regular part of their diet.

Scientific research is lately catching up to what we already know.

Kefir aids in…:

  1. Digestion
  2. Immune system
  3. Muscular system
  4. Central Nervous System
  5. Quality of life

I consume Raw Goat Milk Kefir at least three times per week. Usually at bed time or in the morning. It is truly rejuvenating.

Other people have utilized Kefir for such health issues as…

  • Ulcerative colitis
  • Inflammatory bowel disease
  • Cancer
  • Tumors
  • Autoimmune diseases
  • Viral diseases
  • Healthy hair, skin, and nails
  • Yeast / Candida infections
  • Bacterial infections (including antibiotic resistant strains)
  • Muscle wasting
  • Osteopenia and Osteoporosis
  • Arthritis
  • Warts
  • Parasites
  • And the list goes on…

I make no claim that Kefir can heal or prevent any disease, but I do feel strongly that Kefir is a healing superfood. It has changed my life, and given me hope during times of physical stress.

To learn more about Kefir, Mr. Dom from Australia has the most extensive knowledge-sharing website focusing specifically on Kefir. This information is highly valuable and I have read every single word on his website. http://users.sa.chariot.net.au/~dna/kefirpage.html

Raw Milk from healthy animals is NOT dangerous

Even though the FDA will have you think that raw milk is dangerous to society, that simply is not true. Keep in mind that pasteurization was invented THOUSANDS OF YEARS AFTER the domestication of livestock for milk production.

If we were closer to our food sources, we would be consuming Raw Dairy. But due to the economic reality of mass-produced “food” consumers are uneducated about the reality of Raw Milk.

Fortunately, Washington State still allows the sale of Raw Milk.

Take a risk and seek out Raw Milk.

You might just find that you feel better, look better, and are healthier overall.

That’s a risk that I’m always willing to take.

Carry on my friends.

Nutrition, Immunity, and Digestion

Two Top Raw, Living SuperFoods for Wellness

Superfoods are special for one reason…

They do a lot of good for our bodies!

Here are two of my favorite Superfoods for wellness and weight management…

1. Kefir

Fermented milk saves the day.

Kefir happily consumes the lactose in milk, so you don't have to.

In terms of popularity, Yogurt is the most well known fermented milk product and it has many benefits for the body. While yogurt contains beneficial bacteria, it is mostly lacking in enzymes and the digestibility is mediocre.

Kefir solves this problem.

Homemade Kefir contains live enzymes, massive amounts of beneficial bacteria, and easily digestible protein. The health benefits continue as an antibacterial, antiviral, and antifungal.

People who consume Kefir everyday often display good health and longevity, easily living to 90 years old and beyond.

Making Kefir

Ingredients: Kefir “Grains” and Milk (preferably raw for most benefit)

Combine the milk with the Kefir and let it ferment at room temperature for 24-30 hours.

Strain the Kefir grains out of the milk using a non-metal strainer.

You now have one of the healthiest beverages known to man.

I drink it nearly every day.

2. Kim Chi

Spicy, pungent, and crunchy.

You can almost smell it from here

And so amazingly beneficial.

Kim Chi is a fermented cabbage product combining many immune boosting ingredients. Loaded with beneficial lactic acid bacteria, live enzymes, and plenty of Vitamin C, this Korean mainstay is truly a SuperFood for wellness.

Aside from the fermented cabbage, Kim Chi also typically contains garlic and red pepper which further stimulate the immune system.

How powerful is Kim Chi?

So powerful that it has been shown to cure certain types of cancer. For real.

Learn to enjoy Kim Chi like the friend who keeps on giving.

I buy mine at the local Korean market, which sells Kim Chi made in Tacoma.

Nutrition, Immunity, and Digestion