Inside My Newsletters
Get to know the content and format of my newsletters
Welcome to Health Notes, my free newsletter where I share insights and ideas that help heal the body, feed the soul, and reach the best state of health. Subscribe to get access to my archived newsletters, in-depth deep-dives, ability to comment in threads, as well as invitations to join my monthly Q&A sessions and other special events. Thank you for reading, sharing, and joining this amazing community!
Welcome to Health Notes! This is my introductory orientation newsletter to help new subscribers become familiar with the type of content I publish here on Substack.
My newsletters contain a variety of content and material organized into specific sections. Each newsletter includes in-depth content across several sections (see below). Over time, you will build a comprehensive and deep understanding of the many dimensions that go into lasting health and wellness.
My aim is to release newsletters that are fresh, timely, and a delight to read. Let’s dig into each section so you can get a good sense of what to expect.
The insights section includes my unique interpretation of the latest happening in the world of gut health, including my critique on evidence-based advice on foods, supplements, and lifestyle changes. I describe novel ideas on gut health interventions, postulate new concepts in biology that should be tested, and provide a refreshing take on everything you may see and read online. I also share my views on the current state of healthcare, what’s broken, what’s working, and what you can do as a patient to navigate through this maze and come out stronger and healthier than ever before. Nothing here will be stale, duplicate, or tired information.
You have an owner’s manual for everything you buy, right? Well, it’s time to have a nutrition manual for your body. In this section, I delve into the foundational principles of nutritional science as they relate to gut health, breaking down complex topics like the gastrointestinal tract, gut symptoms, gut-brain axis, prebiotics and probiotics, and the role of dietary fibers in an easily understandable manner. My aim is to make you an expert in your own body and to empower you to make the right decisions that impact your health and your life.
This section covers a potent yet overlooked area of health. You likely have received interventions, medications, procedures, or diagnostic testing that required your consent. You likely placed your signature on a document, attesting that you have been informed of the intervention, including the benefits and risks.
Well, your signature means something. And I don’t want you to sign anything without being truly informed. This section of my newsletter covers important information, facts and figures, risks and benefits, of all the common medications, procedures, and testing that you may undergo with your signed approval. My aim is not to scare you but to make you the most informed patient in any clinic.
Self-Care Remedies are a highly valuable addition to my newsletters. They are released periodically as the main feature of the newsletter. These remedies are comprehensive, step-by-step guides that tackle a different routine, each aimed at helping you to introduce and benefit from a well-tested, effective intervention.
Some of these remedies are quick, one-step routines, while others are more in-depth protocols that you implement over many months. All include the why, what, how of each remedy. All provide you with clear and concise explanation of what the remedy is intended to achieve, over what period of time, and what to expect. I also explain clearly who they are designed for and why they should contemplate adding them to their health and wellness repertoire.
For example, over time I will share my best recommendations to reduce intestinal gas, improve your iron status, expand your microbiome diversity, introduce turmeric into your diet, tackle bowel urgency, or find and replace your trigger foods. I share ways for you to carefully introduce essential foods into your diet. Or best practices for managing a fast-paced, modern life while tending to the delicate organ that is your gut.
My aim is to offer a reliable path forward. May aim is to offer hope. My aim is to help gain confidence as you reach for optimal gut health and overall well-being.
Resources are a curated list of books, articles, podcasts, and websites that offer valuable information and insights in your wellness practices. I provide links to reputable scientific journals and PDF downloads that I have relied on while preparing each newsletter. These resources enable you to explore the evidence behind my recommendations and to share the source content with your healthcare team.
This section includes my announcements on upcoming projects, events, or programs that are relevant to you. I spotlight events, webinars, and conferences where leading experts share their knowledge and insights, providing opportunities for you to further engage with your community and to stay at the forefront of health and nutrition activities.
This section features carefully selected products such as high-quality probiotics, digestive enzymes, and fiber supplements that are backed by scientific research and shown in a real-life setting to support gut health. I will highlight food products, and clean gut-friendly snacks that align with wholesome dietary practices, offering my readers new and nutritious options to incorporate into their meals. Additionally, this section includes reviews of books, apps, appliances, gadgets and other resources that I find valuable in your wellness journey.
In this section, I explore the nutritional profiles of hand-picked recipes, explaining how each ingredient contributes to gut healing, immune system support, and overall wellness. I share a curated selection of easy-to-follow, delicious recipes ranging from fermentable fiber-rich meals to anti-inflammatory smoothies, all aimed at supporting a balanced microbiome and enhancing overall wellness. Additionally, I share tips to modify recipes to meet various dietary needs, such as gluten-free, dairy-free, or low-FODMAP options, ensuring you can personalize your meals to fit your specific health goals and dietary restrictions. As such, I don’t simply share recipes, but use recipes as a learning tool to help you gain a better understanding of why you do what you do. Are you ready to become your own kitchen guru backed by culinary sciences?
Don’t make the same health mistakes others have made only to regret them later. I spotlight common misconceptions and mistakes in dietary habits and health routines that inadvertently harm gut health, such as overuse of antibiotics, excessive consumption of processed foods, or neglecting fiber intake. Those are the obvious ones. What other blunders are lurking out there? I share anonymized personal stories and case studies that illustrate the real-world impact of such mistakes, reinforcing the importance of informed, mindful health routines and lifestyle choices to reach and maintain optimal health. I’ll provide clear, actionable advice on how to avoid or correct these blunders. As an added bonus, you will save a whole lot of money and headache on many scam-worthy and predatory miracle products.
As you can tell, this section features inspiring success stories from individuals who have made significant improvements in their gut health and overall well-being through dietary changes, lifestyle adjustments, and mindful practices. I highlight specific strategies and interventions that led to these positive outcomes, such as incorporating fermented foods into one's diet, adopting a holistic approach to stress management, or overcoming common challenges related to food sensitivities. This section serves as a motivational space, encouraging you to share your own experiences and tips, fostering a community of support and exchange of knowledge on our journey to better health.
Here’s a chance for me to geek out a bit. I know some of you like to geek out with me. I promise to keep it relevant, understandable, and actionable. I delve into recent research and scientific advancements related to gut health, nutrition, and wellness, translating complex studies into understandable insights for the everyday reader. I explore topics such as the microbiome's impact on mental health, the effects of various diets on gut flora, and the science behind gut-brain communication, leading to science-backed recommendations for improving health. Science also requires critical thinking, as such, I critically examine popular trends in nutrition and health to reveal the flawed science in some of today’s healthcare guidelines - likely practiced by your medical team right this minute. All this is to offer scientific perspectives that help you to discern fact from fiction in the ever-evolving field of health.
Stay abreast on the latest developments and breakthroughs in the field of health, nutrition, gut health, and wellness. Keep informed on current events and research findings presented at conferences or shared across the patient community. For example, I share updates on new dietary guidelines, health policies, and innovations that impact your nutrition, health and overall well-being.
Over the years, many of you have asked me “what is your routine for good health?”, or “what do you do when such-and-such happens?” In this section, I provide a personal glimpse into my own health and wellness routines, sharing firsthand experiences with health routines, supplement regimens, and lifestyle practices that help me to remain in good health or push me into a new health orbit. I detail my current experiments with new routines, fitness activities, travels, or other life events. I also reflect on the lessons learned from these personal endeavors, offering you relatable advice, encouragement, and inspiration to pursue your own health goals with confidence and curiosity.
Let’s eat. Remotely. Together. Here, I detail some of my meals and snacks that I have specifically chosen to support my health and nutritional needs, including the rationale behind my food choices, even when I don’t always make the best choice. These foods may not be suitable for you as you likely have your own unique health needs and taste preferences. My aim is to encourage you to plan ahead, make informed, sustainable choices that align with your health goals and dietary preferences, while also fostering a deeper connection with your food.