DR. GUNDRY PODCAST: GUT HEALTH, WEIGHT LOSS, AND NUTRITION

What if the pill your doctor handed you is silencing the smoke alarm while the real fire keeps burning?

Today on the podcast, I’m sharing what I got wrong about high blood pressure for most of my career, and why the real root cause may not be in your heart, your blood vessels, or your salt shaker at all.

I’ll walk you through the molecule that tells your blood vessels to relax, the bacteria that help you make it, and the foods that can start turning things around this week. I’ll also tell you about one nightly habit almost all of you share, and why it may be working against you.

A few highlights from today’s episode:

• The bedtime habit that’swiping out the good oral bacteria (04:17)
• How a leaky gut can stiffen your arteries, and what a study of more than 600 women found (06:37)
• The “healthy” whole grain that may stick to your artery walls like a splinter (08:33)
• The foods that may help retrain your gut buddies (10:28)
• The raw salad I call a nitric oxide machine on a plate (14:15)
• Why I’d skip the banana, and what I’d eat instead (15:13)
• The low-sodium trap that may be driving up your blood pressure (18:35)

Episode 430 Show notes/Transcript

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Poop. Did you know that what lands in your toilet every day is the most honest report card your body will ever hand you?

In episode 429, I’ll answer all the poop, constipation, and gut health questions you’ve always wanted to ask, and we’re going to do it rapid-fire because you sent in so many.

Here’s what most people never realize: a large proportion of your poop is living and dead bacteria, not the food you ate. That means its size, shape, color, and smell are telling you how well you’re feeding your gut buddies. Give them what they want to eat, and you’ll see a giant coiled snake looking back up at you. Don’t, and you get little hard pellets, or worse.

I’ll explain how often you should really be going, when blood in your stool means it’s time to see a doctor, and why floating, greasy, or clay-colored stools deserve your attention.

We’ll also get into coffee, undigested food, fecal transplants, and whether there’s a right way to sit on the toilet. Because the road to health is paved with good intestines.

Some of the questions I’ll answer in this episode:

• (03:04) What is your poop actually made of? It’s not what you think, and it could explain why yours is getting smaller.
• (09:17) Is “just eat more fiber” the answer? This Stanford study will surprise you.
• (15:24) Why does your poop float and look greasy?
• (17:19) Why does your dog never need toilet paper? And what does it say if you do?
• (19:00) Why this mineral is the only laxative you need
• (21:08) Why a once-popular “cleanse” should be banned. (It was a misguided theory in the 1800s, but people are still paying for it.)
• (24:59) Do your bowels really slow down as you age?
• (25:21) What happens when you get a fecal transplant from a modern hunter-gatherer tribe?

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Ready to spice up your life? I’ve got seven spices almost nobody in this country has heard of—even though they’ve been used in kitchens and medicine cabinets around the world for thousands of years. From Grains of Paradise (my daily swap for black pepper) to black seed, sumac, and a smoky cardamom that protects your liver, the research is finally catching up to why these ancient ingredients work.

As Hippocrates said, let food be thy medicine — and now we know why.

In this episode, you’ll learn:

• The black pepper swap I use daily – and why it’s better for your health (01:31)
• The seed found in King Tut’s tomb, and what happened when it was tested on blood sugar and cholesterol (03:02)
• The tart spice sprinkled on hummus that packs more polyphenols than oregano (05:19)
• The little-known spice I’ve taken for years to support healthy blood pressure (08:24)
• The sour green powder that your gut bacteria love (11:00)
• The smoky spice you can drop into a pot of stew the way you’d use a bay leaf (13:03)

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What IS fatty liver? Why nearly every patient I test has some degree of fatty liver, and how to reverse it — because this may be the most common condition almost nobody knows they have.

On this episode, you’ll learn:

• Why your liver can be in trouble for years with zero symptoms (00:00)
• How foie gras is really made — and why your liver may be next (03:13)
• The great-ape “thrifty gene” quietly turning fruit into liver fat (05:50)
• The 4 numbers that reveal a fatty liver before it’s too late (14:20)
• The 3-step plan to reverse it — and why it’s NOT about eating less fat (16:56)

Caught in time, fatty liver is one of the most reversible problems I see — but first you have to know it’s there.

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Creatine has more to do with your brain than your biceps. It helps your cells recycle ATP, the energy your brain burns through faster than almost any tissue you've got. So it isn't really about building bigger muscles at all. It's about energy, focus, and staying sharp at any age.

In my latest episode, I break down what creatine actually is, how much to take, and the 3 things I check on every label before I buy, because this is one of the most contamination-prone supplements out there.

On this episode, you'll learn:

• Why creatine is a peptide, not a protein, and what that changes (00:07)
• The "magical" thing it does to your energy-hungry brain (02:05)
• Why it may matter more as you age, not less (04:15)
• The "half-scoop" trick so you don't blow up like a toad (05:59)
• The 3 things to check on any creatine label before you buy (08:23)

Done right, creatine is one of the most proven things you can take to support your muscles and your brain.

Show notes/Transcript: https://drgundry.com/creatine-brain-health

P.S. Creatine fuels your muscles, but it doesn't build them. That distinction is exactly why I formulated my own, MyoPeptide Complex, with the full 5-gram clinical dose plus a few things creatine alone can't do. Take a look here.

Support our sponsors who made this episode possible:

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Asthma. What if the wheezing, the tight chest, the inhaler you reach for every spring isn’t really a lung problem at all? In this episode, I’ll explain why asthma has skyrocketed since the 1960s and what you can do to fix it.

Questions I’ll answer:

• Is asthma really a lung disease… or an overreactive immune system firing from somewhere else entirely?
• Could our obsession with “clean”, like sterile homes, sterile hands, sterile food, be the culprit?
• Why did almost no one have these problems a few generations ago?
• What do antibiotics in pregnancy and early childhood have to do with a wheeze that shows up years later?
• Why might a muddy dog be one of the best things for your lungs?
• And the big one: if asthma starts in the gut, what does it actually take to calm the whole system down?

Topics covered: asthma and the immune system, leaky gut and inflammation, the hygiene hypothesis, endotoxins as “nature’s allergy shots,” antibiotics in early life, the microbiome and immune “education,” gut buddies, Akkermansia and the mucus layer, lectins and the gut wall, molecular mimicry, dogs, dirt, and microbial diversity, and restoring your inner terrain.

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In this episode, I break down the real reasons we feel pain in the first place, why the most popular over-the-counter painkillers are quietly making your pain worse the longer you take them, and the smarter, natural tools I reach for with my own patients. From ice versus heat, to Epsom salt baths, to the surprising gut connection behind migraines, I’ll show you how to work with your body’s signals instead of blasting through them.

Because when you understand that pain is information, you stop asking “how do I make this stop?” and start asking the far more important question: “why is my body telling me this?”

On this episode, you’ll learn:

• Why pain is your body’s warning system — and what happens when you ignore the root cause (01:35)
• The real reasons we feel pain: inflammation, poor blood flow, nerve irritation, and gut dysfunction (02:33)
• Why chronic inflammation is like cutting yourself in the same spot every single day — and never letting it heal (06:36)
• Ice vs. heat: which one to reach for, and why Epsom salt baths deliver magnesium without the bathroom emergency (07:15)
• The surprising gut connection behind migraines — and how I went from 30 years of headaches to none (11:16)
• The story of my patient Jill, her zucchini-tomato relish, and the simple kitchen trick that ended her migraines (12:32)
• Why I tell my patients that one ibuprofen is like swallowing a hand grenade for your gut (14:21)
• The natural COX-2 alternative I trust, plus the free pain tools hiding in your bathtub, your pool, and your own breath (16:51)

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What if a 30-second morning habit could lower your blood pressure — no pill, no diet overhaul? In this episode, I'll reveal an ancient trick modern science just confirmed, and why the “minty fresh” mouthwash in your cabinet may be quietly driving your blood pressure up.

Highlights:

• The nitric oxide connection — the Nobel Prize-winning molecule that dilates your blood vessels, and why it fades with age
• Why mouthwash backfires — killing “99% of bacteria” wipes out the good bugs that lower your blood pressure, by up to 7–10 points
• Leaky mouth = leaky heart — how oral bacteria reach your heart valves (from a former cardiac surgeon)
• The 30-second fix — scrape your tongue, skip the mouthwash, floss every other day

Topics covered: nitric oxide and blood pressure, the oral microbiome, eNOS and aging, why mouthwash raises blood pressure, dietary nitrates, tongue scraping benefits, leaky gut, leaky mouth, gingivitis and heart health, oral bacteria and heart valves, flossing and C-reactive protein (HS-CRP), inflammation, gut buddies, lectins and gluten, leaky gut and hair loss in women, and natural blood pressure support.

Thank you to our sponsors for making this podcast episode possible:

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I'll bet you've never heard the word sarcopenia — but I promise you, it's happening to you right now. Starting around age 30, you begin quietly losing muscle mass, and here's the scary part: most of my patients never feel it happening until it's robbed them of the last 20 good years of their life. So today, I want to let you in on something I've learned after seeing patients six days a week for over 25 years: this kind of muscle loss is NOT a normal part of aging. I can prevent it, and so can you — at any age.

In this episode, I break down what I call the gut-muscle axis — how a leaky gut, beaten up by lectins, NSAIDs, and antibiotics, shrinks your protein-absorbing surface area from the size of a tennis court down to a ping-pong table. That's why I tell my patients the problem isn't that you need more protein as you get older. It's that you can't absorb the protein you're already eating. I'll also explain why I think of your muscles as the "customers" that insulin has to sell to, why 88% of overweight folks (and 50% of normal-weight folks) are insulin resistant, and why I'm so concerned about GLP-1 drugs like Ozempic — because up to 40% of the weight you lose on them is muscle, the one tissue you cannot afford to give up.

Plus, I'll show you how sealing your leaky gut blocks myostatins (the little compounds that keep your muscles from growing), why the real money is in your butt and thighs — not your "guns" — and the two free, do-it-at-home strength moves my old friend Jack LaLanne swore by, which you can knock out while you're brushing your teeth. Here's my take-home message, and I mean it: it is never too late to seal your gut and rebuild the muscle that matters most.

What I cover: sarcopenia, muscle loss and aging, leaky gut, gut health, insulin resistance, GLP-1 and Ozempic side effects, protein absorption, the gut-muscle axis, myostatin, strength training after 60, metabolic flexibility, frailty, healthspan, and longevity.

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Are we focusing on the wrong thing when it comes to protein and healthy aging?

In this episode, I break down fascinating new research from my friend Dr. Valter Longo that could change the way you think about protein, muscle, and longevity. The key may not be how many grams of protein you eat, but how much of one specific amino acid, methionine, you're getting.

I explain what the study found, why too much or too little methionine may matter, and how mTOR, IGF-1, GLP-1, and gut health fit into the picture. I’ll also share why I don't believe getting older automatically means you need to pile more animal protein onto your plate, and the protein sources I prefer for supporting strength while keeping longevity in mind.

If you're over 50 or 60, eating a high-protein diet, or simply want to stay strong as you age, this is a conversation you don't want to miss.

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We've all been taught that if it's a vegetable, it belongs on your plate.

In this episode, I walk you through five of the biggest offenders and what's actually happening in your gut when these foods show up on your plate.

Plus, learn the simple prep tricks that can make several of these foods safe again.

On this episode, you’ll learn:

• Why Europeans called the tomato the "poison apple" — and the simple prep trick to make them safe again (01:19)
• The science behind lectins and how they damage your gut (2:00)
• The traditional charring-and-peeling method used to make peppers safe to eat (05:29)
• Which vegetable tops the list as the nightshade you truly can't detoxify (08:17)
• The simple trick to lower the blood sugar spike of white potatoes (09:37)
• The real reason green beans and peas were never meant to be eaten in the quantities we consume them (10:46)
• Why THIS bread might be one of the worst lectin bombs in your entire pantry (11:56)
• The one word to look for on a pickle jar label that tells you whether it's actually helping or hurting your gut (12:20)

For full show notes and transcript: https://drgundry.com/are-nightshade veggies-bad-for-me

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I explain why high-quality formulas can cost more than what you’d find on a drugstore shelf, and walk you through specific ways to lower what you pay—including a subscription option that can save you up to 60% on certain products, plus a free My Account option that gives you more control over your orders and access to member-only pricing.

I also share a real example from my own patients about what can happen when you stop taking a formula that’s working—and why staying consistent can matter just as much as finding the right product in the first place.

Whether you’re new to Gundry MD or you’ve been taking a formula for years, I’ll give you a simple checklist to help make sure you’re getting the best deal available.

Get my FREE Yes/No Food List at GundryMD.com or DrGundry.com.

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Most people think more cardio is better for you. Run more, burn more, live longer, right?

Well, my guest today says that's backward. He's suffered from aching knees, a busted hip, and a he has a brand-new book to prove it.

Mark Sisson is a New York Times bestselling author and the co-founder of the barefoot shoe company Peluva. He was one of the very first people I read when I left heart surgery to become a nutritionist, and today he's back with his latest book, Born to Walk: The Broken Promises of the Running Boom and How to Slow Down and Get Healthy One Step at a Time.

We get into why walking may beat running for long-term health, the surprising way running can actually work against your weight loss, and why Mark and his son built Peluva.

This episode is going to change how you think about every single step you take.

For full show notes and transcript:https://drgundry.com/mark-sisson-born-to-walk

On this episode, you’ll learn:

• How Mark Sisson went from three-time Runner's World cover model to falling apart with GERD, IBS, skin issues, and early arthritis (03:36)
• Why you should only run if you have these 2 characteristics (06:42)
• My unconventional prescription for living a longer life (10:01)
• What “exercise snacking” is (and how it beats most workout routines) (16:13)
• Why running too hard for too long actually stops you from burning fat (19:57)
• The incredible story of how a man reversed his own type 2 diabetes with 2 simple steps (23:57)
• Why more than 60% of marathon entrants today are overweight (25:43)
• The life-long toll running has taken on my body (and what I do about it) (31:07)
• How regular tennis shoes can be the culprit of most running injuries (32:39)
• Learn about the design philosophy behind Mark’s barefoot shoes (41:09)
• The one simple change that will do more for your health than any running program ever will (50:54)

Mark Sisson Resources

Mark’s Instagram

Peluva

Peluva’s Instagram

Marks Daily apple

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Let's be clear: Dr. Gundry has NOTHING against the carnivore diet as an elimination diet. In fact, some of his patients practice it, and it does support their gut health because it removes all lectin-containing compounds in your diet. But there’s much more information you need to know if you plan on practicing this diet. That’s why in this episode he will be discussing the shocking truth about the carnivore diet you need to know.

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What if I told you the "healthiest bread on earth" comes from a recipe that was originally supposed to be baked over human feces?

It's true, and that recipe is straight out of the Bible.

Right now, the internet is obsessed with the so-called Bible diet, also known as the Biblio diet, Promised Land diet, the Daniel diet, or simply biblical eating, but most of what's out there is cherry-picked scripture with zero context.

So I decided to do it properly: chapter and verse, calling out what ancient eating habits actually got right, and where scripture needs a serious update.

By the end, I'll give you my own Plant Paradox version of the biblical diet, the modern nutrition rules ancient wisdom got right thousands of years before science caught up.

For full show notes and transcript: https://drgundry.com/is-the-bible-diet-healthy/

On this episode, you’ll learn:

• The one Bible verse that sums up an entire ancient diet in a single line, and why it still holds up today (03:20)
• Why the "butter" in Genesis wasn't anything like what's in your fridge, and what it means for your gut (04:39)
• The surprisingly smart trick ancient people used on their beans and lentils that most home cooks skip today (08:30)
• Why biblical households rarely ate their own cows, goats, or chickens (09:38)
• Why I disagree with Leviticus on shellfish (10:40)
• The real reason ancient grains may have existed, and it might not be for the bread you're thinking of (14:38)
• My three modern fixes to the "Biblio diet," plus the full Gundry-fied version you can start eating this week (16:21)
• Why fermenting sourdough does NOT do what everyone claims it does for gluten (16:21)

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Want to know what I actually do every day to stay healthy, energized, and youthful as I get older? In this episode, I’m giving you a look inside my personal daily routine and sharing the simple habits I rely on to support longevity and healthy aging.

I’ll walk you through the way I eat, move, and structure my day, along with the small lifestyle choices I make consistently to help keep my body and brain performing at their best. And you don’t need an expensive anti-aging routine or hours at the gym to get started. Many of these habits are surprisingly simple and can easily become part of your own routine.

So if you want to feel younger, stay sharp, boost your energy, and support a longer, healthier life, I’m sharing the daily longevity habits I personally swear by, and how you can start using them, too.

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I've spent 25 years telling patients the same thing: I can show you the path, but you have to walk it.

Nobody proves that better than my guest today. Jim Kwik was labeled "the boy with the broken brain" as a kid — migraines, learning disabilities, couldn't keep up in school.

Today he's the guy Navy SEALs, Olympic athletes, and Fortune 500 CEOs call when they need to think sharper and perform better. His new book, Limitless Daily: 366 Keys to Train Your Brain, Master Your Mind & Win Every Day, distills decades of that work into five minutes a day.

We get into what actually happens in your brain in those first waking minutes, why willpower isn't the reason you're stuck, and whether leaning on AI is quietly costing you your own ability to think.

For full show notes and transcript:https://drgundry.com/best-supplements-for-eye-healthhttps://drgundry.com/jim-kwik-limitless-daily-rewire-your-brain

On this episode, you’ll learn:

• The real difference between knowledge and intelligence (05:12)
• The biggest mistake most make with the first 30 minutes of their day (08:14)
• The simple mantra Jim lives by to protect his mind before the world gets a chance to hijack it (11:08)
• The 10-minute morning routine that can transform your life (it’s free!) (16:06)
• Why motivation isn't the missing ingredient most people think it is, and what actually drives follow-through (21:09)
• Why your self-image might be the biggest ceiling on your success — and how to raise it (22:13)
• The trick that makes good habits easier and bad ones harder — without any willpower involved (31:38)
• Why treating your attention like it's your money could completely change how you spend your day (39:36)
• The shocking results of an MIT study comparing brains that used ChatGPT, Google, or nothing at all to write an essay (41:46)
• What the five-letter formula (B.U.I.L.D.) is, and how it can help you answer any question (42:34)
• Whether or not people with ADHD or dyslexia can still rewire their brains for a "limitless" identity (55:26)

About Jim Kwik:

New book: Limitless Daily: 366 Keys to Train Your Brain, Master Your Mind & Win Every Day by Jim Kwik

Website: http://limitlessdaily.com

Socials: Instagram,Facebook,X,LinkedIn,TikTok, andYouTube.

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Traveling back in time is impossible. Giving your cells a fresh start is not. In this episode, I dig into stem cells: what wakes them up, why the wall of your gut matters so much, and the two very different ways cells die. One causes inflammation. The other, called autophagy, lets your body rebuild itself from the inside out. I break down how time-restricted eating, polyphenols, and mitochondrial uncoupling work together to build a genuinely new you every three months. Plus, a great question on probiotic toothpaste, and why gut dysbiosis keeps showing up in my migraine patients.

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Everyone's chasing the wellness hack that'll finally crack the code on living longer: cold plunges, biological age tests, or extreme fasts.

But my guest today just wrote an entire book making the opposite argument: most of that noise doesn't matter nearly as much as we think, and the real answer to a long, healthy life is a lot simpler than the wellness industry wants you to believe.

Dr. Ezekiel "Zeke" Emanuel is a Harvard-trained oncologist, Vice Provost for Global Initiatives at the University of Pennsylvania, and a former special advisor on health policy to the Obama administration. His new book, Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life, lays out six evidence-based rules for a longer, better life.

This one will change how you think about "doing wellness right."

For full show notes and transcript:https://drgundry.com/best-supplements-for-eye-healthhttps://drgundry.com/zeke-emanuel-longevity-rules-eat-your-ice-cream

On this episode, you’ll learn:

• Why perfectionism should NOT be your goal when it comes ot healthy habits (3:37)
• Why early retirement could be quietly speeding up cognitive decline (10:12)
• The simple "wellness trifecta" that is way easier than you’d think (14:17)
• A surprisingly consistent habit shared by nearly every person who lives past 100 (21:44)
• How a nightly scoop of the right ice cream might actually lower your risk of type 2 diabetes (24:48)
• Why doing THIS has a real edge over structured workouts when it comes to protecting your brain (29:44)
• Why Dr. Emanuel refuses to do this standard male screening test (34:12)
• One small fix for the late-night screen habit that's sabotaging your sleep (43:48)
• The actual evidence-based guidance on wine and longevity (49:46)

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Sugar isn't just a habit; it's one of the most addictive substances in our diet, and most of us don't even realize how much we're consuming. In this episode, I'm breaking down my simple, four-step method for kicking a sugar addiction for good, without feeling deprived.

I'll show you exactly where sugar hides on food labels (hint: it's not where you think), teach you the quick math trick that reveals the real sugar content in any packaged food, and explain why "healthier" sugars like honey, agave, and coconut sugar are still sugar. I'm also breaking down why some fruits are secretly loaded with fructose, which ones are safer bets, and why fruit today isn't the same fruit your grandparents ate.

I'll get personal too, sharing my own history with Diet Coke addiction and why artificial sweeteners can trick your brain into craving more sugar, not less. Plus, my go-to sugar substitutes, the dark chocolate brand I actually trust, and the "healthy Coke" recipe I first shared years ago that still holds up today.

If you've ever felt like sugar has a grip on you, this episode gives you a real, sustainable path out — one small step at a time.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.