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Science-backed habits, nutrients, and tools to nourish your gut, improve digestion, and support whole-body well-being.
Not sure where to start?
| Tip | Why it works |
|---|---|
| Move with purpose every day | Regular activity supports gut motility, microbial diversity, and reduces gut-related inflammation. |
| Eat polyphenol-rich plants | Polyphenols feed beneficial gut bacteria and help reduce inflammation in the digestive tract. |
| Strength train 2–3x/week | Resistance training helps regulate metabolism and reduces inflammatory markers that affect gut health. |
| Get deep, regular sleep | Sleep regulates gut barrier function and supports microbial balance via circadian rhythm alignment |
| Supplement with prebiotics, probiotics or polyphenols | Helps maintain gut diversity, reduce inflammation, and support digestion. |
| Reduce chronic stress | High stress alters gut bacteria and weakens the intestinal lining — relaxation supports gut resilience. |
| Hydration | Drinking adequate water is crucial for digestion, nutrient absorption, and maintaining the intestinal lining’s health. Proper hydration also prevents constipation, supporting smooth gut movement. |
As we age, the gut becomes more vulnerable. Microbiome diversity declines, the intestinal lining weakens, and nutrient absorption drops. These shifts affect far more than digestion — they influence inflammation, immunity, energy, and mental clarity. An unhealthy gut is linked to bloating, fatigue, brain fog, and chronic low-grade inflammation. Oxidative stress and immune imbalance can speed up these effects. But daily habits — diet, sleep, movement, and mindset — can support the gut and slow down age-related decline. A balanced, diverse microbiome supports not just digestion but also metabolism, mood, and resilience — all key to healthy aging. It’s no coincidence that Hippocrates said over 2,000 years ago that “all disease begins in the gut” — a view that Dr. Steven Gundry continues to highlight today. Science is catching up with what they both understood: the gut is central to long-term health.
Want to learn more? Read: The Connection Between Gut Health and Aging.
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Common signs include bloating, irregular bowel movements, frequent fatigue, skin issues, or food sensitivities. Mood changes and low immunity may also point to gut imbalances.
It varies, but consistent healthy habits can lead to noticeable changes within a few weeks. Improvements in digestion, energy, and mood are often early signs.
Yes. Probiotics, prebiotics, and nutrients like zinc, polyphenols, and fiber can help balance gut bacteria and maintain a healthy intestinal lining.
Yes. The gut-brain axis connects the digestive system and the nervous system. A healthy gut can support focus, mood, and stress resilience.
Fiber is important, but gut health is influenced by multiple factors — including sleep, stress, hydration, movement, and microbial diversity.
Yes. Gut imbalances can interfere with nutrient absorption and increase inflammation, both of which may lead to low energy.
Begin with consistent habits: eat a diverse, whole-food diet, prioritize sleep, stay active, manage stress, and consider gut-supportive supplements if needed.
Experts agree: real benefits from vitamins and longevity products come with regular, long-term use. That’s why we offer a 3-month minimum commitment, so you can give your body the time it needs to truly benefit.
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Prof. Dr. Andrea Maier is an internist and professor of aging (“ longevity medicine ”) at the Vrije Universiteit in Amsterdam and the University of Melbourne, Australia. She studies the aging body and searches for anti-aging treatments. She heads the Center for Healthy Longevity in Singapore.
Why do we gradually decline during our average life of more than 80 years? Can we stop that process? Or maybe even turn around? And to what extent should we really want that? Maier gives practical tips on how we can extend our lifespan while also staying healthy.
Andrea Maier graduated in Medicine from the University of Lübeck in 2003. She specialized in internal medicine at the Leiden University Medical Center and subsequently chose the subspecialty of Geriatric Medicine. This is where she started her research into aging.
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