The Microbiome Diet: Populating Friendly Bacteria For Optimal Health – Saturday Strategy


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This week’s video was inspired by a great book I recently read by Dr. Kellman called The Microbiome Diet.

The Microbiome Diet

If you’re like many of the people we hear from daily in our community, then you’ve likely tried your fair share of diets.

Maybe they worked for you. But also like many people, maybe you can relate to the fact that once you went back to your old habits, your old symptoms came back with a vengeance.

For some that means fluctuations in weight.

Bulging Belly

For others that means energy ups and downs.

And for some that means erratic sleep patterns.

Sleeping Baby

Maybe even moodiness.

Or uncomfortable and embarrassing gut issues, like bloating, gas, constipation or diarrhea.


I know how it goes, my friend. I’ve been there.

You think, “THIS will be the DIET that changes everything.”

And maybe it does for a while.

But sooner or later, your body begins to grow accustomed to your restrictive diet, you’re uninspired in the kitchen and your schedule takes over once again.

You are back to eating on the go and grabbing for food that you had once relied on for comfort vs. actual nutrition… and your pants get tighter and tighter.

Those are just some of the reasons I found The Microbiome Diet so interesting and easy to follow LONG TERM.

The cool thing is that it advocates so much of what we teach in our Give Your Body 30 Program, which has helped transform thousands of bodies and lives so far. Good stuff!

First, let me start by saying that I don’t advocate a one-size fits all approach to food.

We are all individuals and what works for one may not work for another.

But THIS way of eating is different than many of the “fad diets” you see out there and I am going to tell you why in a minute.

But before I share WHY that is with you, I want you to really understand the importance of gut health and exactly what the microbiome is…

What is the microbiome anyway?

The microbiome is the community of trillions of bacteria that live in your digestive tract and elsewhere throughout your body.

Bacteria in the Body

Together, these bacteria weigh about three pounds – the same weight as our brain – and they outnumber our human cells by a factor of about 9 to 1.

How interesting that both of our brains weigh the same amount!

Our gut, after all, is referred to as our second brain and has it’s own nervous system called the ENS, or Enteric Nervous System.

The Brain in your Gut

Not only do our bacteria outnumber us, their genes outnumber our genes – by a factor of 150 to 1.

In many ways, our bacteria genes have more of an influence over our day-to-day life than our own genes do.

Body System

These trillions of tiny microbes living within our intestines help us:

  • extract the nutrients from our food.
  • exert an enormous influence over our metabolism, hormones, cravings and even our genes.

You may have heard me mention this a couple of weeks ago in our Chemicals vs. Calories Sat Strat, but the average lifespan of a microbe is only 20 minutes.

That’s long enough for your entire microbiome to change its composition.

When your microbiome changes, its genes change too.

You could literally wake up with one set of microbial genes on Monday and a whole new set of microbial genes on Tuesday.

That’s crazy!

Our microbiomes amazing ability to intelligently respond to our diet is why our bodies can adapt to so many different ways of eating – regardless of how long it might take for our genes themselves to change.

Our genes aren’t what matter – our microbiomes genes are the key.

“If you want to fit into your jeans, you have to fit into your genes.” – Dr. Mark Hyman

Unlike so many “diets” out there, The Microbiome Diet emphasizes what you CAN eat and what you should include more of in your daily meals, instead of lists and lists of everything you can’t have, leaving you feeling deprived and overwhelmed.

I absolutely LOVE this and agree with this philosophy 100%! In our Give Your Body 30 Program, we provide full grocery shopping lists, meal plans and recipes to make this transition super easy and effective. It’s a little different from The Microbiome Diet in that there is less fruit consumption, but it’s still allowed in moderation so don’t be scared. 🙂

So what’s included in The Microbiome Diet?

Fruits and Veggies

Lots of fresh, whole fruits and vegetables, legumes, and whole grains are terrific “microbiome food,” according to Dr. Kellman.

I don’t typically go for grains, but if you do, I suggest that you opt for gluten free varieties, like amaranth, millet, buckwheat and the powerful seed (often incorrectly referred to as a grain), quinoa.

Asparagus, carrots, garlic, Jerusalem artichokes, jicama, leeks, onions, radishes, and tomatoes are Microbiome Superfoods, with exactly the kind of fiber that feed many beneficial species.

Fermented foods like kimchi, raw sauerkraut, fermented vegetables and kefir (a type of fermented milk) are natural probiotics that replenish your friendly bacteria. If you are lactose intolerant, you can try water or coconut kefir too.

Fermented Foods

Probiotics in the form of capsules, pills, or powders that contain live bacteria can supplement a healthy diet.

And I have some exciting news, my friend!

We have created an amazing probiotic to further support your efforts to improve your gut health and balance your body from the inside out!

Our new Biotic Balance Probiotics are loaded with 50 BILLION CFU’s (that’s colony forming units) and 10 different strains of beneficial bacteria.

With just 1 capsule a day, you can begin to provide your gut with exactly what it needs to begin working with and for you.

Biotic Balance Bottles


How cool is that?!

In The Microbiome Diet book, Dr. Kellman gives some delicious gut-health promoting foods and I wanted to share some of those with you today.

So come into my kitchen and let’s get cookin’!

Blueberry Kale Smoothie

Blueberry Kale Smoothie

The kale and blueberries deliver amazing nutrients.

The avocado and almond butter feed your brain and your cells with healthy fats.

The kefir is a natural probiotic, which helps to supply your gut with incredible healthy bacteria to keep your immune system strong and healthy.

And the protein keeps you feeling energized and full for longer periods of time.

Blueberry Kale Smoothie
  • ½ cup chopped kale, ribs removed
  • ½ cup frozen unsweetened organic blueberries
  • ¼ avocado
  • 1 tsp almond butter
  • ¾ cup apple cider or kefir
  • 5 ice cubes
  • 2 Tbs. plant based protein
  1. Put all of the ingredients in a blender.
  2. Enjoy!

Citrus Berry Salad

Citrus Berry Salad

This salad provides a huge dose of immune-protective vitamin C!

The kiwi is rich in microbiome nourishing fiber.

The brazil nuts add a serving of protein plus gut supporting omega 3 fats.

Citrus Berry Salad
  • ½ grapefruit, cut in half through the center, not the stem end
  • 1 orange
  • ½ kiwi
  • ¼ cup blueberries or raspberries
  • ⅛ cup fresh mint leaves
  • 6 brazil nuts
  1. Section the grapefruit. Squeeze the residual juice and save it in a cup.
  2. Cut the orange in half thru the center, not the stem end, and section it. Squeeze the shells and add the juice to the grapefruit juice. Add orange and grapefruit sections.
  3. Cut the kiwi in half, peel it and slice into ¼ inch slices. Add the grapefruit and orange slices.
  4. Add the berries and the fruit together and mix.
  5. Add chopped mint leaves to the juices and pour juice mixture over the fruit.
  6. Serve the nuts on the side, or lightly crush and sprinkle on top.

This is great as is or topped on a bed of greens for even more nutritious goodness!

Veggie Loaded Frittata

Veggie Loaded Frittata

Not just for breakfast, my friend.

Feel free to improvise and add any veggies you’d like (we added asparagus and tomatoes and it was delicious!).

In this version, the onions are a Microbiome Superfood that will nourish your body from the inside out.

The leafy greens offer iron and B vitamins for stamina and stress reduction.

Veggie Loaded Frittata
  • 6 organic eggs
  • 2 Tbs. cold water
  • 1 tsp. snipped tarragon
  • ½ tsp. sea salt
  • ½ tsp. pepper
  • 1 cup sliced onions
  • 2 Tbs. olive oil
  • 1 small zucchini, cut into 1 inch slices
  • ½ pound spinach or swiss chard
  • Salt and pepper to taste if needed
  • Optional: organic goat's or sheep's milk cheese (we didn’t use this)
  1. Preheat oven to 475 degrees.
  2. Beat the eggs in a small bowl with cold water. Add tarragon, 2 Tbsp cheese if using, ½ tsp each salt and pepper and combine. Set aside.
  3. In a cast-iron skillet*, saute the onions over medium heat until translucent, about 5 minutes.
  4. Add zucchini and saute until slightly browned, about 7 minutes.
  5. Then add spinach or chard and cook until wilted, about 5 minutes.
  6. Spread the veggies evenly in the bottom of your skillet. Season with salt and pepper. Pour the egg mixture over the veggies and cook until the eggs set, about 5-10 minutes.
  7. Place skillet in a hot oven and bake for 5-10 minutes until the frittata is firm.
*NOTE: If you do not have a cast-iron skillet: Spread the veggies evenly in the bottom of a lightly greased baking dish. Season with salt and pepper. Pour the egg mixture over the veggies and cook until the eggs set, about 40-50 minutes.

Hard-Boiled Eggs with Tomato, Radish and Asparagus

Hard Boiled Egg

Eggs back a great amount of nutrients, plus they’re an amazing source of protein.

Add to that 3 Microbiome Superfoods and you’ve got a fun way to spruce up your traditionally plain hard-boiled eggs.

Hard-Boiled Eggs with Tomato, Radish and Asparagus
  • 2 organic eggs
  • 4 asparagus spears, stems removed
  • 3 tomato slices
  • 3 radishes, sliced in half
  1. Hard-boil eggs as usual. Set aside to cool as least 10 minutes.
  2. Place steamer basket in a pot with just enough water that it’s not overflowing the basket.
  3. Place the asparagus in the steamer about 5-7 minutes.
  4. Assemble the eggs and other ingredients on a plate and serve.

You see, my friend. When it comes to eating to support your entire body, it doesn’t have to be complicated.

We tend to overcomplicate things often due to information overload.

I get it. I used to be the same way.

There is a simple approach, which Michael Pollan said perfectly…

Eat Food

Work to create balance within your body by creating balance on your plate.

And be sure you include those probiotics each day because let’s face it…

With the toxic environment that we live in – even when we work hard to detox from it all as best we can – our body’s are working so hard every single day to keep us healthy.

Do your part to support its amazing efforts and repopulate your microbiome with a dose of healthy bacteria each day.

Biotic Balance has you covered so grab yours here! Our team LOVES it and I know YOU will too!

FitLife Team

And this week’s JUICER GIVEAWAY WINNER is none other than…

Screen Shot 2015-06-23 at 8.22.58 PM

Remember, we’re in this together.


Drew Canole

Drew Canole

CEO at
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole

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