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Welcome to this month's edition of Boost Gut Health. As Hippocrates observed: all disease begins in the gut.

Two Gut Healthy Habits

The power of overnight oats. Oats contain a soluble fiber called beta glucans, which have been shown to improve insulin resistance and high blood pressure. It also has the benefit of reducing cholesterol.

Soak half a cup of whole-grain rolled oats in your favorite milk with some chia seeds for anti-inflammatory omega 3 fats. Chill overnight in the fridge and, in the morning, mix in some high-protein Greek yoghurt, a handful of nuts, berries, and ground flax for a balanced and healthy start to the day.

Remember to hydrate. As we age, our thirst response doesn't work as well as it once did. So, we can't rely on feeling thirsty to tell us when to drink.

One way is to keep water with you and sip throughout the day. According to the US National Academy of Medicine, men need about 125 ounces a day and women 91 ounces a day. The old guidance to drink eight 8-ounce glasses (64 ounces in total) is a good start.

One Lesson

Metabolic flexibility influences how long we live. One of the challenges of living in a society that wants to keep us eating 24/7 is how to retain our metabolic flexibility.

Research has shown that there is a strong association between the adaptability of our metabolism and how long we'll live.

One of the easiest ways to stay metabolically flexible is to give our bodies a break from digestion, at least 12 hours overnight, say from 7pm to 7am, and ideally a little longer. That rest gives our bodies time to renew and repair without having to focus on digestion.

Peter Attia MD's recent podcast on how to measure your metabolic flexibility is a great listen. It's a technical deep dive, but fascinating if you want to understand the science: https://peterattiamd.com/jimotvos/​

One Quote

"Everything should be made as simple as possible, but not simpler."

Albert Einstein