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SORRY SO LATE— WE HAD TWO(out of the 3) SICK KIDDOS THIS WEEK— I APPRECIATE YOUR PATIENCE!

I’ll dive straight into it. I promise it’s worth the wait.

In case you didn’t know serotonin, often referred to as the "feel-good" neurotransmitter, is found primarily in the brain and gastrointestinal tract (your gut). (Dopamine is another, more commonly discussed, neurotransmitter for those of you unfamiliar)

Now, what you probably didn’t know is that over 90% of your serotonin is found in yo’ gut!

Serotonin plays a key role in regulating mood, emotions, and various physiological processes including but not limited to your immune system, nervous system, and digestion.

Is there anything serotonin doesn’t do or help with?!

Let’s take a small break to do some quick math.

90+ percent of serotonin— which is your “feel good” neurotransmitter, contributing to your mood and well being plus little ole things we need to function and survive like our nervous system— resides in your gut.

Add all that up and to me, it clearly equals…

Poor gut health can lead to poor physical, mental, and emotional health.

BEST FOODS FOR OPTIMAL GUT HEALTH:

1. ⛓️Fermented foods: Fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha contain live bacteria that can help improve gut health. These beneficial bacteria can also produce short-chain fatty acids, which can stimulate the production of serotonin.

2. 🫘High-fiber foods: Foods that are high in fiber such as whole grains, fruits, and vegetables can also help support gut health. Fiber helps feed the good bacteria in the gut, which can improve gut health and indirectly affect serotonin levels.

3. 🐟Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, and sardines, can also support gut health and can help increase serotonin levels.

4. 🦃Tryptophan-rich foods: Tryptophan is an amino acid that is a precursor to serotonin. Foods that are high in tryptophan include turkey, chicken, eggs, cheese, nuts, and seeds.

5. 🍌Prebiotic foods: Prebiotics are a type of fiber that feed the good bacteria in the gut. Foods that are high in prebiotics include onions, garlic, leeks, asparagus, bananas, and oats.

In case its still not registering:

🚫An unhealthy gut can contribute to ‘cracks’ in immune system, lowering its ability to fend off infections and diseases.

🚫An imbalance in gut bacteria can potentially lead to mood disorders like depression and anxiety.

🚫An unhealthy gut can lead to malnutrition, even if you're eating a balanced diet.

🚫An imbalanced gut can lead to chronic inflammation, which is a precursor to numerous chronic diseases, including heart disease, diabetes, and certain cancers.

🚫An unhealthy gut can lead to issues like irritable bowel syndrome (IBS), constipation, or diarrhea.

🚫Poor gut health can lead to fatigue and reduced overall vitality.

NOW, WHAT ARE YOU GOING TO DO WITH THIS INFORMATION?! I believe in you!

 PRO TIP:

As mentioned above, kombucha is great for gut health. And this particular brand, LIVE Soda, has soda flavored “booch". This has come in handy with some of my clients in the past who wanted/needed to kick their soda habit. Kill two birds with one stone— get rid of soda AND replace it with a healthy alternative! Root Beer is my favorite, hands down AND the Coke flavored goes great with whiskey😉🥃🍻CHEERS, Y'ALL!

Respond directly to this email if you have any questions, comments, or concerns!

Thanks again for reading!

And please never forget:

The most important day in any endeavor, along any journey is not the day you start, nor is it the day you finish and attain your goal. It’s the day AFTER you fall off the wagon, the day AFTER you mess up… Do you throw in the towel and call it quits? ‘‘You better not, I said you better not’’ (what movie?).

Much love, mi gente!

- Mike O’Hara

PS

I know, I know. I said these would be shorter. Next week! Love you!

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