How These Small Changes Can Help You Heal

Have you ever felt like you couldn’t handle the day ahead of you?

When it feels like the stress of your personal life or job seem ready to knock you down and you don’t want to get out of bed.

Or the fatigue, brain fog and extra weight you have been carrying make you feel that you do not have the energy it takes to cook another meal, pack another lunch, type another report or sit in traffic yet again.

You may have felt this way so many times that you sought the care of your doctor to help you with these issues. Maybe you were given a prescription to manage symptoms, but you felt like there should be something more. Something you should be doing differently.

You are tired of feeling like this!

You need better health and energy to conquer each day!

How Your Lifestyle Can Make You Sick

Consider the aspects of your lifestyle that impact your health. This ranges from how much sleep you get, how physically active you are, the types of relationships you sustain, the environment and amount of toxins you are surrounded by and especially important, the food that you eat.

Your microbiome i.e.; the presence of healthy bacteria in your gut that supports your digestion and immunity, are influenced by those elements that form your everyday lifestyle. If you are chronically stressed, exposed to toxins and do not support yourself with nourishing, whole foods, this can lead to a weak microbiome.

When the function of your microbiome is poor, your lifestyle and the foods you eat can be especially harmful to it. For example, if you are eating processed, high-fat and high-sugar foods, you are influencing the development of inflammation and disease by increasing your chances of intestinal impermeability, otherwise known as ‘leaky gut.’ This occurs when bacteria, toxins, undigested food particles, and other small molecules pass through your intestinal walls into your blood stream.

Normally, your intestinal barriers block such entry with an array of cells that are linked together by tight junction proteins and other supportive molecules. However, when your intestinal barriers have been compromised, endotoxins, i.e.; the toxins present inside bacterial cells, can pass through, causing tissue damage and inflammation that can lead to or promote autoimmune diseases. 

This intestinal permeability allows an elevated level of an endotoxin called ‘lipopolysaccharides’ (LPS), or proteins found in disease-causing bacteria, to enter your bloodstream causing weight gain, insulin resistance, coronary heart disease, diabetes, high blood pressure, stroke, mood disorders, cognitive decline, a variety of autoimmune disorders and a higher risk of mortality. When endotoxins get to a high enough level in your blood, a threshold is reached called metabolic endotoxemia.

Metabolic endotoxemia means that the flora in your gut, aka microbiome, fail to protect your body from absorbing toxins when you digest food. It creates a low-grade inflammation response due to the increased circulation of toxins in your body.

There are multiple reasons for increased levels of endotoxins in modern Western society. Studies show that people in modern Western societies can have weaker microbiomes. This is because the bacterial composition in the gut of people have changed over the centuries with the addition of energy-dense processed foods low in nutrition, overuse of antibiotics, increased incidence of Cesarean births, lack of breast-feeding, and by poor lifestyle habits.

High levels of endotoxins such as LPS, can also cause epigenetic changes where your genes respond abnormally or exhibit inactivity. This means that behavior, such as eating unhealthy foods doesn’t just lead to unwanted weight gain, it corrupts your microbiome and your health. And because over 70% of your immune system is in your microbiome, having poor gut health creates a platform for disease to grow.

It has been studied in humans, that after a high-fat meal, an increase in LPS have been observed. When LPS enters your bloodstream through your leaky gut, it increases inflammation which causes poor function or malfunction throughout your body. And while excess weight predisposes you to the development of heart disease and other chronic conditions, LPS is a factor for high-fat-induced excess weight and many other health issues, as mentioned above.

Make These Changes to Support Your Gut Function and Overall Health

Having a strong microbiome lends to having a strong immune system. You will be more capable of fighting off common diseases, have better digestion, better management of mood, and your body will be able to send signals to its various systems clearer which means your body will be capable of functioning as it was designed to do.

For example, a major consequence of a high-fat diet is that the regulatory mechanisms of your pancreas, which manages your insulin actions and body weight, become impaired. By nurturing your gut with nutrient-rich, whole, unprocessed foods instead of packaged foods, you will support your body’s functions.

Embracing a healthier diet is one approach to preventing metabolic endotoxemia as foods can influence the risk of developing chronic diseases.

Daily multivitamin-multimineral and probiotic supplements can provide good insurance against nutritional deficiencies and help rebuild the presence of healthy bacteria needed for a strong microbiome.

Choose foods with a low glycemic impact, high fiber, and that have lots of phytonutrients. Click here to see our Top 10 choices. 

In general, high-glycemic foods tend to contain a lot of sugar and carbs and do not offer much fiber to slow down the release of their sugars. This allows a spike in your blood sugar soon after being consumed which in the long term can cause damage to your organs, nerves and blood vessels. 

Phytonutrients are the substances that are found in foods which offer a variety of antioxidant compounds. Antioxidants compounds have anti-inflammatory, antitumor, antiatherosclerosis, antimutagenic, anticarcinogenic, antibacterial and antiviral properties. 

Lower your levels of stress by incorporating calming activities into your routine such as yoga, meditation and breathing techniques. This will lower your levels of cortisol which produces inflammation that negatively impacts your microbiome.


If you commit to incorporating these small lifestyle changes, they will gradually become life-enhancing habits. You will see how making everyday lifestyle changes will benefit you by lowering your list of health issues and assist you towards achieving your wellness goals.



To help heal your gut and know which foods cause such low-grade inflammation, try my free Elimination Diet. Following the recommendations in this guide can help you lose weight, regain your natural energy and heal your microbiome.


For more information on Functional Medicine visit my website at and follow us on Instagram & Facebook for daily health tips, information and inspiration.

To Your Health,
Kiran Grewal MD


"My goal is to share my knowledge with the world. I believe in delivering valuable and ethical content that changes the lives of my patients." -Kiran Grewal MD








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