Healthy Gut

How to Create a Healthy Gut Microbiome

Scientist Raja Dhir on the Invictus Mindset Podcast Episode: Planting The Seed For A Healthy Microbiome
Summarized by Kirsten Ahrendt

Raja is pioneering the application of bacteria for both human and planetary health. He recently joined Host Bryce Smith on a recent episode of The Invictus Mindset Podcast to share some interesting things about how your microbiome can play a leading role in your overall health and fitness goals. If you haven’t had a chance to listen, do so immediately! 

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Tips for a Healthy Gut Microbiome

Here are 5 simple tips from Raja (and supported by a myriad of scientific articles linked below) that you can try immediately to improve your gut health. I was particularly struck by the fact that while Raja created a supplement to impact gut health, his first suggestions stem from the 4 Pillars of Health – movement, sleep, stress, diet – just like the Invictus Nutrition Program does! This just goes to show you that no one can sell you “health in a bottle”. Supplements should supplement, not replace a sound foundation of habits and behaviors that are fundamental to health. 

Fruits & Veggies

Eat a diverse variety of fruits and vegetables. Aim for 30 different fruits and veggies per week.


Don’t skimp on fiber (fiber fuels probiotics and myriad of other functions – like serotonin production! #behappy).


Get better sleep (impact on hormones and inflammation).


Decrease use of NSAIDS and antibiotics (impact on microbiota populations in your gut)/


Exercise/movement with awareness on volume and intensity (endurance or intensity focused athletes tend to cause more distress and inflammation in the gut lining).

Want to do your own research? check out @seeduniversity for some high quality scientifically-backed resources and education.