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Revolution Health Coaching

Changing the way we live, one meal at a time

03/04/2026

Melatonin is an extremely important antioxidant that you need to be taking advantage of! It’s crucial in boosting your immune health, and mitigating the risks of cancer (via immune system improvement and other pathways.
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How can you maximize this? Block blue light at night. Turn off overhead lights, use dim lights around the house, and wear blue blocking glasses when staring at a screen. It’s that simple. You can also supplement endogenously if you want.
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03/03/2026

There’s many ways your gut health can lead to the development of disease, but one of the main ways it starts is this: bacterial imbalance ➡️ bacterial endotoxins leak into the blood ➡️ this leads to development of disease in the various organs it travels to.
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This is a very general overview to conceptualize what’s going on. In order to build a healthy gut, you need to seed healthy bacterial species with targeted fibers (partially hydrolyzed guar gum, HMOs, modified citrus pectin, inulin, XOS, etc), supplement with targeted probiotics to shift the ecosystem to a healthier state, and use antimicrobials depending on the severity of the issue.
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Daily, you need to consume a wide variety of plant foods as fiber to continue seeding your healthier species, aka ‘fertilizing your garden’
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If you want to live a healthy life, you need to have a healthy gut.
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03/02/2026

Constipation and bloating aren’t random. They’re signals.

Here are 3 root causes I commonly see 👇

FUNGAL OVERGROWTH

Certain yeasts thrive on sugar, refined carbs, gluten, dairy, and alcohol. When they overgrow, they can ferment carbohydrates, produce gas, and irritate the gut lining- leading to bloating, sluggish bowels, and discomfort.

You might also notice:
• PMS flares
• Skin issues (acne, eczema)
• Anxiety
• Food sensitivities

If symptoms worsen after sugar or alcohol, this can be a clue.

METHANE SIBO

This type of dysbiosis involves methane-producing microbes that literally slow intestinal motility. Methane has been shown to reduce the speed of the migrating motor complex- meaning stool moves more slowly through the gut.

Common patterns:
• Chronic constipation
• Bloating that worsens as the day goes on
• Brain fog + fatigue
• Flares from high-FODMAP foods

When fermentation increases, methane rises… and motility drops.

NOT EATING ENOUGH FOOD

Undereating is an overlooked cause of constipation.

When your body senses low energy availability, it shifts into a conservation mode:
• Thyroid output can decrease
• Stress hormones rise
• The nervous system shifts toward “survival”

Digestion is energy-expensive. In a low-calorie state, motility slows because the body prioritizes essential survival functions over elimination.

Low fuel = low movement.

02/27/2026

Honey Balsamic Vension Mac n Cheese!
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In a crock pot, add a cubed up venison roast, garlic powder, rosemary, thyme, and salt to taste.
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Drizzle ~3/4c balsamic vinegar, ~3/4c chicken or beef broth, ~1/2c olive oil, ~1/3c honey, ~1/2c tomato sauce, and ~1tbsp Dijon mustard and mix. Cook on low for 8-10hrs.
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Boil desired amount of Bionature gluten free elbow pasta, set aside.
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Cheese sauce: combine 1tbsp butter, 3/4tbsp rice flour, let butter melt and make a roux. Add in ~3/4c whole milk and 1/2-3/4c of Parmesan and cheddar cheeses, let melt slowly and pour over pasta.
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Drain your venison, shred, and top your Mac and cheese.
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Enjoy!
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02/26/2026

Your gut plays a massive role in the development of so many diseases. Shocker (sarcasm if you’ve been able to see any of my other posts).
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If you’re genetically predisposed to heart disease, you can absolutely circumvent your genetics by building up rock solid gut health. The problem is, most people don’t really know what that looks like.
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NO food intolerances. SOLID poops. NO bloating, excess gas, indigestion, or excess belching. And those are just the GI related ones without diving into the skin, immune system, and more.
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Genetics load the gun, lifestyle and external factors pull the trigger, and the gut is a major factor.
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02/25/2026

Fixing your gut health!
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Probiotics are super effective, if you source the right kinds! I like spore based probiotics from Dr Danielle’s, Microbiome Labs, and Just Thrive. Just Thrive also offers a product called Just Calm, featuring a strain that has had proven effects on social anxiety.
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Fibers: you need them to grow your garden. Things like HMOs, partially hydrolyzed guar gum, modified citrus pectin can be very effective at seeding healthy species of bacteria and supporting their proliferation.
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You want to avoid aggressively killing off pathogens. This can be warranted in some cases, but using things such as berberine, oregano oil, and other herbals can kill healthy flora, as well as produce strong die off reactions that worsen symptoms temporarily.
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Follow for more!
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02/24/2026

Fixing your gut health can be one of the biggest levers to pull in regards to”gene editing”.
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Your child didn’t inherit your allergies, eczema/psoriasis, or weak immune system genetically, they inherited your microbiome.
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By building up your gut health, you can improve your child’s metabolic health, brain development, immune system, and so much more. It truly is incredible just how dependent we are with our microbes, and it should be common practice for individuals to do a gut clean up prior to conceiving.
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Spend the money prior, and you’ll surely save yourself a lot of money in medical bills down the road.
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02/20/2026

Seriously, think of food as an input. Food is meant to have micronutrients, fibers, polyphenols, and various compounds that are absorbed in the GI, and dispersed throughout the body to provide function for all of your systems and organs. Do you really expect your body to hold up if you’re getting convenience store food and general crap every day?
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Yet your body, in its amazing resilience, will scrape the bottom of the barrel to derive every last micronutrient from your food and maintain function as high as possible, with some breakdowns of course.
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So what should you do? It’s genuinely really simple: breakfast- animal protein, fruit, perhaps a starch. Lunch- animal protein, potato/fruit, vegetable. Dinner- animal protein, fruit/starch, vegetable. It’s not hard.
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Pasta and pizza are not real lunches or dinners. Doesn’t mean you can’t have them, just shouldn’t be most of the time. It’s so easy to avoid problems if you literally just eat an animal protein, fruit/starch, and a vegetable for most meals. It’s literally not complicated. And if you really wanted to, sure you can enjoy some small indulgence at the end of the day.
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02/19/2026

These are signs that your body is firing on all cylinders!
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Do gluten, dairy, raw veggies, etc bother you? Your gut is off, and that will have implications in every aspect of health.
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Low libido? Your hormones need work, usually in part on the aforementioned, among other things.
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You should absolutely have a foundation of strength, muscle, and leanness. Not “shredded”, there’s a Goldilocks zone
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Sleeping deeply is key, that’s how your body repairs EVERYTHING. Anything less than the described sleep patterns is a stressor building over time.
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Moods should be stable. It’s okay to have off days, but if you’re persistently anxious, persistently annoyed, or persistently depressed, you have bigger issues.
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You should be able to perform well in a fasted state, and use any fuel source easily. If you can’t function without food, you’re teetering into insulin resistance. Fasting itself isn’t ideal, but you should be able to do it.
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Healthy hair, skin, nails = healthy thyroid. If your body has enough energy for the non essential things, you’re doing something right.
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You shouldn’t be dependent on stimulants. Drink coffee for support, not because you need it. Energy crashes, especially midday, indicate insulin resistance
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02/18/2026

Your gut health can show elsewhere, it doesn’t have to be directly in the GI!
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Oftentimes, you’ll see classic GI symptoms such as constipation, loose stool, bloating, and gas. However, absent those symptoms you can still have a gut issue that’s manifesting elsewhere in the aforementioned areas.
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No, you don’t have acne, eczema, psoriasis, allergies, hormonal imbalances, or mood disorders because of genetics alone. You inherited your parents microbiome, which can be augmented in yourself, that often triggers these issues (of which you can be genetically PREDISPOSED to).
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