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Good morning!

It’s Thursday, June 26th, and today we’re unlocking something that affects everything from your mood to your metabolism: your gut microbiome.

You’ve probably heard the phrase “you are what you eat.” But it goes deeper than you think—because you're also what your gut bacteria eat. And if you're feeling tired, anxious, or out of balance, the tiny tenants in your gut may be the real culprits.

Let’s dig in.

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Meet Your Inner Ecosystem: The Gut Microbiome

Inside your digestive tract lives an entire universe: trillions of bacteria, fungi, viruses, and other microbes that make up your gut microbiome. It's often referred to as a “forgotten organ”—because it's that important.

This hidden community helps us digest food, regulate our immune system, and even shape how we think and feel. Your microbiome is working 24/7 behind the scenes—when it’s in balance, you thrive. When it’s off, everything suffers.

Why This Tiny World Matters to You

Here’s how the state of your gut microbiome could be influencing your daily experience—right now:

🔋 Energy Production
Certain gut bacteria create short-chain fatty acids (like butyrate) that fuel your gut lining and help regulate your blood sugar. When that system falters, energy crashes follow.

🧠 Mood and Cognitive Function
Ever heard of the gut-brain connection? Your gut produces over 90% of your serotonin and helps regulate dopamine—neurotransmitters tied to happiness, motivation, and focus.

🛡️ Immune Health
About 70% of your immune system is in your gut. Your microbiome trains and moderates immune responses, helping your body distinguish friend from foe.

🥗 Nutrient Absorption
Without a healthy microbiome, your body can’t efficiently absorb critical nutrients like B vitamins, magnesium, and iron—essential for energy and performance.

🔥 Inflammation Control
An unhealthy gut fuels systemic inflammation, which we've explored in previous editions as a root cause of fatigue, brain fog, and aches.

In short: your gut microbiome isn’t just involved—it’s central to your upgraded health.

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Signs Your Gut Might Be Out of Balance

Think of your gut like a garden. Without the right care, weeds take over.

Here are some red flags that your microbiome might be struggling:

• Persistent bloating, gas, or irregular digestion

• Fatigue, even after 7-8 hours of sleep

• Brain fog or poor concentration

• Mood swings or heightened anxiety/stress

• Skin issues like eczema, acne, or redness

• Sugar cravings that feel impossible to resist

If any of that sounds familiar, your internal ecosystem might need some rebalancing.

Diversity = Resilience

In a healthy gut, no one microbe rules the kingdom.

Microbiome diversity—the variety of bacteria, fungi, and other microbes in your gut—is a major marker of good health. Just like a thriving forest needs many species, your gut needs a rich mix to keep balance and perform all of its vital functions.

More diversity means:

• Better nutrient production

• Stronger immune defenses

• Reduced inflammation

• Greater mental clarity and emotional stability

Unfortunately, a modern Western diet (think: sugar, processed foods, low fiber) tends to do the opposite—favoring harmful strains and depleting helpful ones.

Your Gut Upgrade Starts Here

We’re diving into actionable steps next week, but here’s how to start preparing your terrain:

👀 Awareness First
Start listening to your body. Are there patterns in your digestion, energy, or mood?

🔄 Small Swaps Matter
Begin shifting from ultra-processed foods to whole foods. Even one change can start nourishing better bacteria.

🧠 Think of Your Gut as a Partner
You’re not “fixing” your gut—you’re supporting it. Feed it well, and it will take care of the rest.

Next week, we’ll walk you through:

• What to eat (and what to avoid) for microbial health

• The difference between prebiotics and probiotics

• Smart supplementation and habits to boost your gut flora

Your Challenge This Week: Choose a Gut-Friendly Swap

Start simple. Identify one processed food item—like sweetened yogurt, breakfast bars, frozen meals, or soda—and swap it for a whole-food alternative. This supports more diverse and beneficial microbes immediately.

Reply to this email and tell us your swap—we'd love to hear it and share inspiration with the community.That’s all for this week’s edition of THE HUMAN UPGRADE PROJECT! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

My subject line always includes 🧬 emoji so they are easy to find.

Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.