The September Gut Reset

September Reset: Start From Within 🌿

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Labor Day is over. September is your opportunity to RESET.

After a summer of cookouts, meat, alcohol, sugar, processed foods, and inconsistent routines, my holistic approach is simple:

Start with the internal environment.

🌿 RESET THE GUT

Return to the foundation:

🍉 Whole Fruit 🥬 Leafy Greens 🌱 Whole Plant Foods 💧 Water

Plant fiber feeds your gut microbiome and supports healthy elimination. Gut bacteria also transform fiber into short-chain fatty acids such as butyrate, which supports the intestinal barrier and immune regulation.

🥩 REDUCE THE TOXIC LOAD

What you eat changes your internal chemistry.

Research on meat digestion and metabolism has identified compounds including ammonia, N-nitroso compounds, TMA/TMAO, hydrogen sulfide, phenols, indoles, and amines. Grilling and charring can add HCAs and PAHs.

Research comparing meat with vegetable protein has also shown important differences in intestinal chemistry.

🦠 CHANGE THE ENVIRONMENT

Your gut is an ecosystem. Diet influences your microbiome, immune system, digestion, elimination, and the environment in which intestinal microorganisms live.

Even research involving Giardia has shown that dietary fiber can influence intestinal attachment and colonization.

🌾 FALL ALLERGIES? START WITHIN.

Pollen and ragweed are part of nature. Instead of making nature the enemy, support the body's internal environment.

Your gut and immune system communicate constantly. Support both with fruit, greens, whole plants, water, movement, and sleep.

YOUR SEPTEMBER RESET

✓ Whole fruit ✓ Leafy greens ✓ Whole plant foods ✓ Water ✓ Daily movement ✓ Quality sleep ✓ Regular elimination

Change the environment. Feed the cells. Support elimination.

— Luc Bondole Luka Fitness

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2315 Sunset Blvd, Rocklin, CA 95765

(408)982-6314

www.lukafitness.com