Eating with Integrity

09/17/2026

This is one of the best articles I’ve read on how to support your body through the biological changes that begin during perimenopause.

TL;DR
* Eat 30+ grams of protein at every meal
* Strength train
* Manage stress (by eating enough; calorie restriction is stressful)

https://victorfitfleet.substack.com/p/after-menopause-the-rules-changed?r=18puby&utm_medium=ios

09/12/2026

“Leaky gut” means the intestinal barrier has become more permeable, or easier for unwanted substances to pass through. This can allow pieces of gut bacteria, including a substance called lipopolysaccharide (LPS), to enter the bloodstream. Once there, LPS can keep the immune system mildly activated over time, contributing to ongoing low-grade inflammation that may play a role in chronic disease and make weight loss more difficult.

09/11/2026

The gut barrier acts like a gatekeeper between the outside world and the rest of the body. It helps determine what gets absorbed and what stays out. When that protective barrier breaks down, the impact may extend far beyond digestive symptoms.

07/10/2026

I’m listening to the Huberman Lab podcast with Dr. Gabrielle Lyon where they discuss how to exercise and eat for optimal health & longevity (my favorite topics 😍).

And just heard Dr. Lyon share (@ 2:55:25):

“A person will only ever be as healthy as they feel worthy of. That when individuals do not feel worthy of having health and wellness, they will sabotage themselves over and over and over again.”

🤔 Is this true?

I’d love to hear your thoughts/reactions.

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000660027983

Podcast Episode · Huberman Lab · June 24, 2024 · 3h 4m

07/09/2026

Some of my favorite quotes from this NYT article about the gut microbiome:

A century or two ago,” Hanage told me, “whenever something happened in the body that we couldn’t explain, we attributed it to God. Now we blame the microbiome.”

To adapt and flourish, microbes trade genes like humans trade gossip. According to the article, gut bacteria can acquire as many as 100 new genes per year on average!

The only thing that scientists can say with confidence, Blekhman said jokingly, “is that fiber is probably good for you.”

The human microbiome is essential to our health, but scientists have only begun to understand why. Two researchers set out to map this largely uncharted terrain.

05/14/2026

I’m building a group program for women who:

* feel bloated from “healthy” foods
* have already tried a lot of things
* and are tired of guessing what’s actually wrong

This won’t be another generic “eat less fiber” or “just take probiotics” approach.

The goal is to help you understand:

* why your digestion is reacting this way
* what your symptoms are actually pointing toward
* and how to start eating more normally again without fear or constant restriction

Apply for early access at: https://bloating.eathonest.com/

05/02/2026

“Healthy” breakfast… but does your gut agree?

Oatmeal + seeds = amazing for your microbiome
…but also a very real trigger for bloating if your digestion isn’t ready for it

This bowl has 5 plant points:
→ oatmeal
→ raisins
→ h**p seeds
→ chia seeds
→ pumpkin seeds

Great in theory. Not always great in practice.

If you feel more bloated after meals like this, it’s not because your body is “broken”—
it’s because your digestive capacity, motility, or microbiome needs support.

More fiber ≠ better digestion (at least not yet)

Your gut has to be able to process it first.

If you’ve been told to “just eat more fiber” and it backfired…
you’re not alone.

↓ Tell me: does a bowl like this leave you feeling good or worse?

04/30/2026

Your gut can relearn how to tolerate fiber.

I know a lot of people feel like:

“I’ve tried fiber… it just doesn’t work for me.”

But tolerance isn’t fixed.

What I see most often is this:

→ fiber intake goes up quickly
→ the microbiome isn’t ready
→ symptoms spike (bloating, gas, discomfort)
→ fiber gets blamed

So it gets removed.

But the gut is adaptable.

With the right approach:
→ gradual exposure
→ consistency over time
→ supporting digestion (not just adding fiber)

Your microbiome can shift.

I’ve seen people go from reacting to everything
to tolerating a wide range of plant foods again.

Not overnight.
But predictably.

If fiber has ever made you feel worse, this isn’t the end of the story.

Have you tried adding fiber before—and how did your body respond?

Save this if you’re working on rebuilding your tolerance.

****

Also, I'm developing a small group anti-bloat program for women who have tried everything.

I’m opening a limited number of spots to women who want to:
→ stop reacting to healthy foods
→ feel normal after eating
→ understand what’s actually going on in their body

Apply for early access at: https://bloating.eathonest.com/

02/02/2025

hot cereal with local, canned peaches for (eaten after veggie eggs, for blood sugar balance)

01/02/2025