I'm one of those people that got stuck on the FODMAP diet and whittled it down to 5 foods for about six months. Years later, I am still having problems with foods producing fatigue, headaches, stiffness, and the inability to lose weight. Now that I have my supplements figured out which stabilized my mood and energy a bit more than normal, (MTHFR and choline plus some supplements to aid my gut lining) I have started an exercise program trying to burn 800-1,000 calories a day. While I'm waiting to see if there are any changes in my weight, I've started fermenting. I already know yogurt and milk kefir make me bloat. Kombucha and water kefir are hard to keep up with. I am hoping that fermenting some of my problem foods will help break down whatever it is that make them a problem for me and bring variety to my microbiome. Now I am focused on carrots, garlic, onions, and fermented pickles. Fingers crossed. I am hoping some of these labs will be at a clinic near me soon. It would make it so much easier.
Hey April, how did you figure out your supplements? Did you just test a bunch over a long period of time to see if your symptoms improved? I feel I've been trying a bunch of supplements and never quite know if they are having an affect!
It's been a journey. I downloaded my raw data from a 23&me test that I did about a decade ago. I also did a Viome test pre-Covid. I also have my health app from my medical provider which has all my history for labs.
On the positive side, because of that starvation diet I know what I'm looking to achieve by way of mood, energy, flexibility, stamina. On the negative side, I'm also easily affected by foods and supplements. I know anywhere between 1 to 5 days if something is not working. Usually morning headaches. Depression shows a couple of days later. Inflammation, stiffness and feeling unsteady can show up as fast as 20 minutes. The ones that I think don't affect me I kinda leave alone unless I know I need it to support something. Like I still take B1 & B2 which I don't really notice to support the high amounts of B12, B9, and Choline, which I notice. But CoQ10 I often drop and come back to. Same with resveratrol, willow bark, magnesium and D3. I just can't tell.
I ended up with a cupboard full of supplements, so recently I used Grok to help me decide what to throw, finish, or keep taking, but I prefer Debbie Moon's Genetic Lifehacks. That is where I got a lot of my information. She also has the Longevity Lifehacks substack. I think she is using AI but she is a scientist doing her job and sharing the information. Also on substack Chris Masterjohn has a Choline Calculator. Since a person may have the gene mutation but they may not always be expressing, these two have really helped weed out the noise.
My next move is to get a full genome sequencing test and to do another viome test. Gene wise I want to know if I am missing something else, because I still have inflammation problems but now I'm back to taking care of my stomach lining and my microbiome. I still have some issues, but I want to see if I can eat dairy, nuts, and garlic, before I give up and eliminate them from my diet. I'm better but I think I can do more, so I keep reading and following and get as much information as possible.
As a patient it's a lot. I admit I'm obsessed. A whole bunch of people aren't even going to bother until they can walk into their neighborhood clinic and get the guidance that these two like Dr. Hunter and Kristen are talking about. And then some people won't even bother with that, which is why it's important to clean up the food.
Sorry about being so wordy. Like I said, I am obsessed. lol
Wow you really are obsessed haha - but in the best way cos this is so useful to hear! Thanks so much for writing in so much detail!
Interesting that you can feel results in a few days, I've tried an elimination diet for like 6 months and nothing really changed, and now am trying some supplements and probiotics but again have been for 3+ months and can't really tell the difference! Maybe I'm just not sure what to look out for!
Also good to hear you found the Viome test useful - I've actually been on the fence about doing one of these but it probably would be worth it. Were the results actually useful to you? Did taking the test help you figure out what supplements to take?
Super impressive how mcuh research you've done into all of this, I get a bit overwhelmed by it all but I'll definitely check out the other writers you mention and I also see you've written your own post about this so will also read that!
Thanks. It is overwhelming, but I'm getting through it. Yes, I found the Viome test very useful. It's been a while so I don't know if there have been changes to how they do things, but at that time they had sent me a list of the bacteria they found. When I wasn't getting the results I thought I should be getting with their food recommendations, I started googling the bacteria strains. One result said that the bacteria originates from a leaking root canal. Well, I wasn't symptomatic but my dentist and I had been going back and forth on whether this tooth was still a problem or not. Root canals are expensive so I wasn't too eager for it to come out, but once I saw that it was leaking this bacteria it had convinced me that it needed to come out. Routine testing was due during my next visit and that had convinced the dentist. Turns out it was pretty bad. So now I want to order another Viome test to see if that bacteria is actually cleared out or not.
The other thing about the Viome test that is nice, is that the food recommendations are temporary to either overpower or slowdown certain types of bacteria, so it is not like going gluten free or avoiding an allergen or something.
Wow that's fascinating! I'd never really think that leaking root canal would be something to consider if you find certain bacteria in your system but our body is all connected! Something I think we can forget.
OK you've definitely persuaded me to get the Viome test! Thank you!
Hi Hany, great question. MTHFR (which stands for methylenetetrahydrofolate reductase) is the name of a gene that gives your body instructions to make an enzyme. This enzyme helps your body process folate (vitamin B9) and convert homocysteine (a natural chemical in your blood) into another substance your body needs. Functional medicine and wellness communities talk about it a lot because it connects to nutrition, detox, mood, and energy.
Everyone has the MTHFR gene because it’s a normal part of human DNA. What varies between people is whether they have a mutation (or variant) in that gene that affects how it works. It is not a commercial product.
I think once we reach a point where we can perform individualised microbiome sequencing this will open a huge door for understanding true pathophysiology from chronic conditions
A clear and helpful read; as a woman living with ulcerative colitis (currently in the midst of a nasty flare) and also navigating perimenopause I found the four pillars a very helpful framework to think about all the different ways I can support healing. Also, as a clinical psychologist, discussing gut health is a routine part of my work now in helping people with their mental health. Thanks you for sharing.
Thank you so much for sharing, your insight is really appreciated, especially as you navigate both UC and perimenopause. I’m so glad the four-pillars approach is helping. If you found this article useful, you may also enjoy the rest of our four-part series, the fourth part is still in progress, so do keep an eye out for it when it is posted.
Hi Ella, your point beautifully highlights how gut health is not just a biochemical or physiological process, but also profoundly shaped by the mind. Stress, mood, and emotional regulation can influence gut permeability, microbial balance, and even inflammatory signaling through the gut–brain axis. Bringing that mental contribution into the conversation feels essential because supporting resilience in the gut requires us to address both the physiological and psychological dimensions of health. The psychological side of our health is a fascinating area.
This is a brilliant and much-needed piece of signal-clearing.
You've perfectly articulated why "gut health" isn't a single metric, but the emergent property of a complex system. It's the body's primary operating system, responsible for everything from resource management (absorption) to network security (the barrier).
Your four pillars are the perfect diagnostic framework for assessing that OS. A fantastic piece of work.
Thank you, Tom. Addressing the link to disease through gut health is far more complex than a simple shift to eating whole food or eliminating processed junk. While those two points are a beautiful start, we simply cannot manage what we don't measure. Appreciate your support!
I'm one of those people that got stuck on the FODMAP diet and whittled it down to 5 foods for about six months. Years later, I am still having problems with foods producing fatigue, headaches, stiffness, and the inability to lose weight. Now that I have my supplements figured out which stabilized my mood and energy a bit more than normal, (MTHFR and choline plus some supplements to aid my gut lining) I have started an exercise program trying to burn 800-1,000 calories a day. While I'm waiting to see if there are any changes in my weight, I've started fermenting. I already know yogurt and milk kefir make me bloat. Kombucha and water kefir are hard to keep up with. I am hoping that fermenting some of my problem foods will help break down whatever it is that make them a problem for me and bring variety to my microbiome. Now I am focused on carrots, garlic, onions, and fermented pickles. Fingers crossed. I am hoping some of these labs will be at a clinic near me soon. It would make it so much easier.
Hey April, how did you figure out your supplements? Did you just test a bunch over a long period of time to see if your symptoms improved? I feel I've been trying a bunch of supplements and never quite know if they are having an affect!
Hi Sonia,
It's been a journey. I downloaded my raw data from a 23&me test that I did about a decade ago. I also did a Viome test pre-Covid. I also have my health app from my medical provider which has all my history for labs.
On the positive side, because of that starvation diet I know what I'm looking to achieve by way of mood, energy, flexibility, stamina. On the negative side, I'm also easily affected by foods and supplements. I know anywhere between 1 to 5 days if something is not working. Usually morning headaches. Depression shows a couple of days later. Inflammation, stiffness and feeling unsteady can show up as fast as 20 minutes. The ones that I think don't affect me I kinda leave alone unless I know I need it to support something. Like I still take B1 & B2 which I don't really notice to support the high amounts of B12, B9, and Choline, which I notice. But CoQ10 I often drop and come back to. Same with resveratrol, willow bark, magnesium and D3. I just can't tell.
I ended up with a cupboard full of supplements, so recently I used Grok to help me decide what to throw, finish, or keep taking, but I prefer Debbie Moon's Genetic Lifehacks. That is where I got a lot of my information. She also has the Longevity Lifehacks substack. I think she is using AI but she is a scientist doing her job and sharing the information. Also on substack Chris Masterjohn has a Choline Calculator. Since a person may have the gene mutation but they may not always be expressing, these two have really helped weed out the noise.
My next move is to get a full genome sequencing test and to do another viome test. Gene wise I want to know if I am missing something else, because I still have inflammation problems but now I'm back to taking care of my stomach lining and my microbiome. I still have some issues, but I want to see if I can eat dairy, nuts, and garlic, before I give up and eliminate them from my diet. I'm better but I think I can do more, so I keep reading and following and get as much information as possible.
As a patient it's a lot. I admit I'm obsessed. A whole bunch of people aren't even going to bother until they can walk into their neighborhood clinic and get the guidance that these two like Dr. Hunter and Kristen are talking about. And then some people won't even bother with that, which is why it's important to clean up the food.
Sorry about being so wordy. Like I said, I am obsessed. lol
Wow you really are obsessed haha - but in the best way cos this is so useful to hear! Thanks so much for writing in so much detail!
Interesting that you can feel results in a few days, I've tried an elimination diet for like 6 months and nothing really changed, and now am trying some supplements and probiotics but again have been for 3+ months and can't really tell the difference! Maybe I'm just not sure what to look out for!
Also good to hear you found the Viome test useful - I've actually been on the fence about doing one of these but it probably would be worth it. Were the results actually useful to you? Did taking the test help you figure out what supplements to take?
Super impressive how mcuh research you've done into all of this, I get a bit overwhelmed by it all but I'll definitely check out the other writers you mention and I also see you've written your own post about this so will also read that!
Thanks. It is overwhelming, but I'm getting through it. Yes, I found the Viome test very useful. It's been a while so I don't know if there have been changes to how they do things, but at that time they had sent me a list of the bacteria they found. When I wasn't getting the results I thought I should be getting with their food recommendations, I started googling the bacteria strains. One result said that the bacteria originates from a leaking root canal. Well, I wasn't symptomatic but my dentist and I had been going back and forth on whether this tooth was still a problem or not. Root canals are expensive so I wasn't too eager for it to come out, but once I saw that it was leaking this bacteria it had convinced me that it needed to come out. Routine testing was due during my next visit and that had convinced the dentist. Turns out it was pretty bad. So now I want to order another Viome test to see if that bacteria is actually cleared out or not.
The other thing about the Viome test that is nice, is that the food recommendations are temporary to either overpower or slowdown certain types of bacteria, so it is not like going gluten free or avoiding an allergen or something.
Wow that's fascinating! I'd never really think that leaking root canal would be something to consider if you find certain bacteria in your system but our body is all connected! Something I think we can forget.
OK you've definitely persuaded me to get the Viome test! Thank you!
Hi Hany, great question. MTHFR (which stands for methylenetetrahydrofolate reductase) is the name of a gene that gives your body instructions to make an enzyme. This enzyme helps your body process folate (vitamin B9) and convert homocysteine (a natural chemical in your blood) into another substance your body needs. Functional medicine and wellness communities talk about it a lot because it connects to nutrition, detox, mood, and energy.
Everyone has the MTHFR gene because it’s a normal part of human DNA. What varies between people is whether they have a mutation (or variant) in that gene that affects how it works. It is not a commercial product.
Great read
I think once we reach a point where we can perform individualised microbiome sequencing this will open a huge door for understanding true pathophysiology from chronic conditions
A clear and helpful read; as a woman living with ulcerative colitis (currently in the midst of a nasty flare) and also navigating perimenopause I found the four pillars a very helpful framework to think about all the different ways I can support healing. Also, as a clinical psychologist, discussing gut health is a routine part of my work now in helping people with their mental health. Thanks you for sharing.
Thank you so much for sharing, your insight is really appreciated, especially as you navigate both UC and perimenopause. I’m so glad the four-pillars approach is helping. If you found this article useful, you may also enjoy the rest of our four-part series, the fourth part is still in progress, so do keep an eye out for it when it is posted.
Hi Ella, your point beautifully highlights how gut health is not just a biochemical or physiological process, but also profoundly shaped by the mind. Stress, mood, and emotional regulation can influence gut permeability, microbial balance, and even inflammatory signaling through the gut–brain axis. Bringing that mental contribution into the conversation feels essential because supporting resilience in the gut requires us to address both the physiological and psychological dimensions of health. The psychological side of our health is a fascinating area.
This is a brilliant and much-needed piece of signal-clearing.
You've perfectly articulated why "gut health" isn't a single metric, but the emergent property of a complex system. It's the body's primary operating system, responsible for everything from resource management (absorption) to network security (the barrier).
Your four pillars are the perfect diagnostic framework for assessing that OS. A fantastic piece of work.
Thank you, Tom. Addressing the link to disease through gut health is far more complex than a simple shift to eating whole food or eliminating processed junk. While those two points are a beautiful start, we simply cannot manage what we don't measure. Appreciate your support!
Very informative - very useful to know by everyone. Thanks for sharing