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

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:

• Upgrade your gym shoes at peluva.com and use code GUNDRY for 10% off.
• Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off. 
• Strengthen your teeth today by visiting buylarine.com/gundry for up to 50% off of remineralizing gum and mints.
• Get a quote today at Progressive.com.

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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.

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

• Upgrade your gym shoes at peluva.com and use code GUNDRY for 10% off.
• Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off. 
• Strengthen your teeth today by visiting buylarine.com/gundry for up to 50% off of remineralizing gum and mints.
• Get a quote today at Progressive.com.

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

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

Thank you to our sponsors! Check them out: 

• Upgrade your gym shoes at peluva.com and use code GUNDRY for 10% off.
• Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off. 

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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

Thank you to our sponsors! Check them out: 

• Get a quote today at Progressive.com.
• Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off. 
• For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.
• Upgrade your shoes at peluva.com and use code GUNDRY for 10% off plus a free copy of “Born to Walk:

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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.

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

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)

Thank you to our sponsors! Check them out: 

• Go to thrivemarket.com/GUNDRYPODCAST for 30% off your first order, plus a FREE $60 gift.
• Get a quote today at Progressive.com.
• Go to Quince.com/gundry to upgrade your wardrobe and get free shipping on your order
• Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off. 

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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/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: LimitlessDaily.com 

Socials: Instagram, Facebook, X, LinkedIn, TikTok, and YouTube.

Thank you to our sponsors! Check them out: 

• For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.
• Strengthen your teeth with re-mineralizing gum and mints today by visiting buylarine.com/gundry for up to 50% off.
• Get a quote today at Progressive.com.
• Shop my new air filter, Homekind Total Air! Use code CLEANAIR for 10% off.

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