Tag Explains

It’s true for nearly all wellness buzzwords: we may hear it everywhere, but how quickly can we actually define the term? (Without sneaking a glance at our phone.) Colostrum, probiotics, and yes—gut health. Knowing this, the Camille Styles team has taken it upon ourselves to interview experts on the cutting edge of every wellness trend. And as a result, give our readers the clarity they deserve. Today, we sat down with Dr. Steven Gundry to discuss all things gut health—and why prioritizing it can be the key to optimal well-being.

Featured image from our interview with Roxana Saidi by Suruchi Avasthi.

Dr. Steven Gundry on His New Book, Gut Check—and How to Maintain a Healthy Microbiome

Because our gut is the control center for nearly all of the body’s systems and processes, we take supporting it seriously. From microbiome-boosting foods to the lifestyle habits that impact it, where wellness is concerned, gut health is always top of mind. And when it comes to the trending topic, no one’s more qualified to speak on it than Dr. Steven Gundry. Having worked in medicine for over 40 years as a cardiothoracic surgeon and heart surgeon, the MD has adopted a proactive focus, stating his mission “to improve your health, happiness, and longevity by making simple changes to your diet.” And in his latest book, Gut Check, Dr. Gundry makes a convincing argument for his holistic approach.

Read on for our conversation with Dr. Gundry, in which he outlines actionable tips for improving gut health, his take on supplementation, and the first two steps to take on your healing journey. And be sure to scroll to the end for his go-to snack cake recipe. Bonus: It’s a mainstay in his Gut Check food plan.

Can you distill gut health to its core definition and highlight why we should prioritize it?

25 hundred years ago, Hippocrates, the father of medicine, said that all disease begins in the gut. I’ve spent the last 25 years finding out how right he was!

The complex ecosystem of bacteria, fungi, and worms (yes, worms) that live in our intestines (the microbiome) communicates via a “language” to all cells in our body and controls most functions that we take for granted, even our emotions and hormones. We have systematically starved and poisoned this integral partner of our health with antibiotics. [Ones] that we take, or that are fed to animals that we eat, or are sprayed on so many of our grain crops. 

Furthermore, as the saying goes, “Good fences make good neighbors.” As much as we are dependent on our microbiome, they need to stay on their side of the gut wall—a single-cell thick layer that has the same surface area as a tennis court. When this wall is damaged, it results in “leaky gut,” which allows food particles and bacteria to pass through the fence, resulting in inflammation. [My book] Gut Check shows how this happens to most of us and how to fix it. 

Once someone commits to healing their gut, how long does it take to experience true transformation? What would that look and feel like?

For most of my patients, it takes 6-12 months to heal leaky gut and to restore the complex gut microbiome diversity. We can measure these changes using simple blood tests and watch the progress. Thankfully, within a couple of weeks, most patients notice important changes in how they feel, their bowel movements, their mood, etc.

You explain that it’s not what we eat, but our ability to digest and process beneficial nutrients that matters. What are concrete, actionable ways we can improve our body’s processing system? 

After 25 years of measuring these changes every 3 months in my patients, I can say that removing wheat, rye, barley, oats, corn, and other pseudo-grains from the diet is a great start. 100% of my patients with leaky gut have antibodies to the various components of wheat and grains. By following this program, these issues are resolved and disappear.

You write that “working closely with my patients to restore their gut biome and gut wall leads to remarkable health transformations, healing […] Alzheimer’s disease and dementia […].” To confirm, are Alzheimer’s and dementia reversible through healing the gut?

There is increasing evidence that memory loss, Alzheimer’s, Parkinson’s, and neuropathy begin in the gut. As I write in the book, “leaky gut equals leaky brain!” In my experience, there is a point where these changes can be stopped and reversed if caught early enough, but sadly, less is possible the longer treatment is delayed. 

You offer a comprehensive Gut Check Food Plan. Is this indicative of an ideal eating plan if healing your gut is your goal? How much “wiggle room” is there to stray from the plan while still keeping your gut generally healthy?

My food plan reflects what I’ve learned from my patients’ habits and blood work over the past 25 years. While I have many very motivated and “perfect” patients, most, including myself, stray from time to time. So, the less you “cheat,” the faster you heal. 

What is your stance on prebiotic and probiotic supplementation? Do you have favorite brands/products for supporting gut function?

I have learned that there are multiple ways to restore the gut ecosystem including probiotics and prebiotics. But what surprises most people is that it’s the postbiotics primarily from fermented foods that make the real difference. In other words, plain yogurts and kefirs, low-sugar kombucha, vinegars, black coffee, tea, and even extra-dark chocolate, red wine, and aged cheeses are all great sources of postbiotic-containing foods. 

What surprises most people is that it’s the postbiotics primarily from fermented foods that make the real difference.

Your book comprehensively covers the process of healing your gut. How would you encourage someone to take to begin this journey in the most efficient, optimized way?

Two simple steps: maximize your Vitamin D3 intake to at least 5,000-10,000 IUs a day, and remove grains and pseudo-grains from your diet. And, for more dos and don’ts, follow the “yes please” and “no thank you” lists in Gut Check.

Pick up Gut Check wherever books are sold—and keep reading for the gut-healing snack cake Dr. Gundry swears by.

Print

Recipe image by Claudia Curici.

After a few weeks of holiday parties and even more holiday cookies, the inevitable happens: we double down on our leafy greens and commit to ditching alcohol through the month of January. And while that’s all well and good, without a real understanding as to why we’re making these behavioral shifts (beyond joining the Dry January fervor), it’s not likely to amount to any lasting, positive change. It’s a truth we now know well about making resolutions in the new year—without setting clear intentions first, we’re likely to get lost along the way. That’s why, when I learned about the connection between alcohol and gut health, I knew it would be a boost to helping my booze-free resolutions stick.

Among all the buzzy wellness words, there’s perhaps nothing that’s caught the health-inclined conscious more than gut health. It affects everything from our skin to immunity to our digestion. And while what you eat, the supplements you take, and your ability to manage stress can impact your gut health, more and more, we’re learning that our drinking habits play a key role as well.

Featured image by Christie Graham.

Alcohol and Gut Health: The Surprising Connection

To better understand the connection between alcohol and gut health, I got in touch with Daina Trout, MS MPH. Daina is the Chief Mission Officer and co-founder of Health-Ade Kombucha (a favorite among all of us here at Camille Styles). She’s spoken and written extensively about alcohol and its impact on your gut. Ahead, learn how much alcohol is okay to drink, the toll alcohol can take on your immunity, and strategies for counteracting alcohol consumption to keep your gut healthy.

Is there any amount of drinking that’s okay?

Studies show that after just two to three days in a row of more than two drinks, on average, a meaningful negative change in the gut takes place. There is a significant increase in pathogenic bacteria and bacteria that produce inflammation and a significant decrease in bacteria that fight infection and inflammation. There is also a reduction in overall abundance of microbes, an increase in gut permeability, and an interruption of your circadian proteins.

All these things can cause so many health issues. From increased likelihood of getting sick and digestive issues to messed up sleep and achy joints. It truly wreaks havoc when you cross the line of too much. 

While I really do enjoy alcohol, it is the thing probably most unhealthy to our microbiome when we have it in excess. 

On the other hand, research has found that when you consume two or less drinks no more than a couple times a week, alcohol isn’t as damaging to a healthy gut. That may be your sweet spot if you’re looking for one! The most important thing here is to listen to your body. All these studies are done on groups of people, so the outcomes are averages and may not be your number.

In general, drinking less will be better for all, but you may be more or less sensitive than the average, so that’s why we always say: follow your gut!

How effective is Dry January in terms of resetting the body?

The long-term benefits of taking a break from alcohol, like Dry January, haven’t been hugely studied. However, most would probably agree it wouldn’t be a bad idea, provided you don’t overcompensate with 10 drinks on February 1. What I find to be more effective long-term is mindful drinking—learning how to have a healthy relationship with alcohol where you can enjoy it but not have too much. 

How does alcohol affect and even compromise our immunity?

Alcohol, immunity, and gut health are very connected. It is now understood that immunity is very much driven by our microbiome. We can have bacteria that cause our bodies to be worse at fighting infection and bacteria that can strengthen it. Alcohol, after excess exposure, quickly tips the scale to support a microbiome makeup that is weak at fighting infection. Alcohol also injures our intestinal walls, widening the space so all kinds of toxins can enter our bodies, causing problems where they land. This also compromises our immunity, and not just in the short term.

Similarly, mood tends to dip and many people experience seasonal affective disorder in the winter. How can alcohol consumption make this worse?

One of (if not the) biggest drivers of our mood is our gut. An abundant and healthy microbiome is repeatedly connected to people feeling good about themselves and decreased depression and anxiety. The opposite is true with a microbiome that’s less abundant and pro-inflammatory. Because excess alcohol consumption is bad for the gut, and causes the wrong microbes to flourish, you may not be surprised to hear that a major side effect of too much alcohol is feeling down and experiencing low energy.

How can we counteract alcohol consumption and its effects on the gut?

By exposing your gut to healthy bacteria and tons of prebiotics, and avoiding the things that hurt it, you can improve your gut health. You can boost your microbiome by:

1. Feeding your gut a variety of high-fiber foods like fruits and veggies.
2. Eating/drinking fermented foods such as kombucha, sauerkraut, kimchi, and kefir on the regular.
3. Avoiding things like alcohol, stevia, and fake sugars that compromise it.

You should also be careful to take antibiotics only when necessary. That’s another thing that hurts our microbiome, and it can take a year to recover.

Non-Alcoholic Drinks to Give Your Gut a Break

For more options, consult our list of editor-approved non-alcoholic drinks.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

“To no surprise, one of my favorite alcohol alternatives is kombucha. It’s tasty, tangy, and subtly sweet. I love champagne and think it’s the perfect replacement drink when I’m in the mood for something bubbly, especially if you put it in a flute!” — Daina Trout

I’m in good company calling Proxies one of my favorite non-alcoholic wine alternatives. Bon Appétit, and The Kitchn agree—this is the brand to pick up whether you’re exploring sober curiosity or simply want to enjoy your evening and the next morning’s workout. While the blends don’t taste *exactly* like wine, that’s not really the point. They’re something different—perhaps even better. The flavors are funky and complex, so instead of feeling like you’re missing out, you’ll realize you’re sipping on something even more delicious than Sauvignon blanc.

ARMRA Colostrum

Sure, this might not be what you’d substitute your go-to glass of orange wine with, but as someone who’s fully committed herself to the colostrum craze, I’m expecting my 2024 to involve a lot of ARMRA. For context, colostrum is touted as the new collagen. It includes all nine essential amino acids, supports digestion with 200+ functional, bioactive nutrients, and protects skin and hair from signs of aging. If you’re truly looking to step up your gut, hair, and skin health this year, ARMRA is your best option.

While it may seem like every celebrity has their own alcohol/alcohol-alternative brand, De Soi is among the few I’ll happily keep at home. First off: the branding? Gorgeous—I’d stock up on these bottles for aesthetic purposes alone. But there’s the flavor, too. Each bottle is crafted with natural botanicals. Everything from yuzu to blackberry to rose and birch creates a distinct, slightly floral sipper. (And the adaptogenic benefits abound.) The blends are as elegant as the bottles themselves. What’s not to love?

Kin has been around since the sober curious movement first started picking up steam. And while the brand has been a mainstay for years, it’s constantly reinventing itself with new and game-changing flavors and products. Case in point: Actual Sunshine. This mimosa alternative is exactly how I want to kick off every Sunday brunch. Each can is infused with adaptogens, nootropics, and vitamins. What’s more, turmeric boosts immunity while collagen works hard to brighten your complexion—just as the entire experience brightens your mood.

Töst was my first experience with zero-proof drinks, and its crave-worthy deliciousness opened my eyes to what the industry could bring. Each bottle offers a dry, effervescent experience that feels just as celebratory as popping champagne. The flavors are unique and the hint of citrus is perfectly subtle. It’s a drink fit for every occasion.

Step aside, stereotypes. The era of plant-based protein is here. And good news: thriving on plants isn’t just a trend. It’s a protein-packed reality. Forget outdated myths of protein deficiency—getting plenty of protein on a plant-based diet really is possible. Thanks to the lush landscape of grains, legumes, fruits, and veggies, prospering on plants is only a grocery haul away. As we look to 2024, it’s time to debunk nutrition misconceptions and give you the tools to thive on a vegetarian or vegan diet. Today we’re breaking down what it looks like to eat abundantly and fully-nourished on a plant-based diet. Scroll on to discover the best veggie-centric protein sources, how to combine plants to get the most bang for your buck, and recipes to bring it to life.

Do you need protein?

Yes, need. Protein is fundamental in sustaining life. It serves as the blueprint for growth, repair, and maintenance. It’s the primary building block of everything from tissues to hormones. Said differently: protein plays a crucial role in virtually every physiological function. As such, it’s an essential nutrient—one of three macronutrients we need for survival (along with carbs and fats!). In that vein, it’s not just a luxury reserved for bodybuilders. From toddlers to seniors, protein is a universal necessity.

1 of 14

Fueling More Than Your Muscles

Spoiler alert: protein’s importance extends far beyond muscle maintenance (or growth!). It supports the immune system, proper digestion, and a robust metabolism. Eating enough protein also ensures healthy skin, hair, and nails—all things we love. Furthermore, protein is key for stable energy and satiation. In turn, this aids in blood sugar regulation and hormone balance. Last but not least, protein plays a pivotal role in immune health. It helps your body defend against infections and diseases. In more ways than one, protein is a multifaceted superstar.

Breaking Down Protein: Essential Amino Acids

What makes up protein? Amino acids. When proteins are digested or broken down, amino acids remain. In other words, these small organic molecules help construct proteins. And they’re classified into three groups. Our bodies can produce some amino acids, but nine are deemed essential. Meaning, we must obtain them through our diet. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

2 of 14

Do plant foods contain all essential amino acids?

Many plant proteins—like protein-rich fruits, beans, lentils, and nuts—aren’t quite complete proteins (but are very close). However, there are some plant foods that contain all nine essential amino acids: soy products, quinoa, amaranth, Ezekiel bread, spirulina, nutritional yeast, hemp seeds, and chia seeds. In essence, different foods contain different amounts of essential amino acids. Generally speaking, animal protein—like poultry, beef, fish, and dairy—have all nine essential amino acids. These are known as complete proteins.

3 of 14

Animal Protein vs. Plant-Based Protein

As to whether or not one is a superior choice, the answer is a bit more nuanced than a simple yes or no. Context matters. What are your specific dietary and nutritional goals, as well as your preferences and health considerations? At the end of the day, it’s essential to focus on overall dietary patterns and make choices that align with your health and lifestyle goals. That said, these are a few factors to consider:

Nutritional profile

Animal protein sources are often complete proteins, meaning they contain all essential amino acids for human needs. In other words, if you consume animal products, they can provide a more straightforward way to obtain these nutrients.

Bioavailability

Animal proteins are generally more readily absorbed and utilized by the body. However, with proper cooking and food combinations, plant foods can do the same. More on this, below!

Health considerations

It’s no secret that plant-based diets are beneficial for heart health, given their lower saturated fat and cholesterol content. Additionally, plant-based diets tend to be higher in dietary fiber, antioxidants, and phytochemicals—all of which have numerous health benefits.

Ethical and environmental factors

For the most part, plant-based diets have a lower environmental footprint. Not to mention, choosing plant-based protein minimizes concerns about animal welfare.

4 of 14

Can you get all the protein you need from a vegan diet?

Absolutely. As long as you eat a wide variety of foods, you can certainly get the protein you need. If you eat a strict vegetarian or vegan diet, focus on diversifying your plant foods (aim for 30+ plants, every week). In turn, you’ll ensure an adequate mix of essential amino acids. You’ll also want to consider a vitamin B12 supplement. When in doubt, work with a plant-forward healthcare provider to make sure you’re not at risk for nutrient deficiencies.

Combining Plant Foods to Create Complete Proteins

Ultimately, the goal is to eat meals with complete proteins—not just for satiation, but to fuel your hard-working cells. As mentioned, many plant-based foods are incomplete on their own. However, pairing complementary plant sources is the key. Here are classic examples:

1. Legumes and grains. Pair legumes (beans, lentils, chickpeas) with grains (rice, quinoa, wheat) to create a complete protein profile. Think: rice and beans or a lentil dish with quinoa.
2. Legumes and nuts/seeds. Combining legumes with nuts or seeds provides a well-balanced amino acid profile. For instance, hummus with whole-grain bread or a salad with beans and sunflower seeds.
3. Grains and nuts/seeds. Similarly, whole grains—combined with nuts or seeds—can offer a complete amino acid profile. Add a spoonful of peanut butter or a handful of sliced almonds to your oatmeal.
4. Tofu or tempeh with grains. Toss a bowl of whole grains with tempeh. Otherwise, stir-fry tofu with quinoa.
5. Nutrient-packed smoothies. You’ll ensure a broad spectrum of amino acids by adding greens, seeds, nut butter, and plant-based protein powder to your favorite fruit smoothie.

5 of 14

The Best Sources of Vegan Protein

With diversity in mind, below are vegan protein options. Each contain approximately 8-10 grams protein!

• Tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, etc.): 1/4 cup
• Nut butters: 2 tablespoons
• Seeds (pumpkin seeds, sunflower seeds, etc.): 3 tablespoons
• Hemp seeds: 2 tablespoons
• Tofu: 1/2 cup
• Tempeh: 1/3 cup
• Lentils: 1/2 cup, cooked
• Beans (black, pinto, etc.): 1/2 cup, cooked
• Chickpeas: 3/4 cup, cooked
• Nutritional yeast: 3 tablespoons
• Spirulina: 2 tablespoons
• Amaranth: 1 cup, cooked
• Quinoa: 1 cup, cooked

6 of 14

Opt for Minimally-Processed Plant Foods

These days, meat substitutes are a dime a dozen. While they’re convenient, most are chockfull of inflammatory oils, binders, sodium, and a laundry list of ingredients. Instead, opt for minimally-processed plant foods. Think: legumes, grains, nuts, and veggies. These are more ideal than processed vegan meat/dairy alternatives. Plus, they’re typically easier to digest. When possible, harness the wholesome goodness of plant-based nutrition—while avoiding the pitfalls of ultra-processed alternatives.

7 of 14

6 Protein-Packed Savory Dishes

In need of Meatless Monday inspo? We have you covered. These are our tried-and-true, plant-forward recipes. Trust us, you won’t miss the meat.

8 of 14

1. Cumin Chickpea Salad With Mint Chutney

A burst of flavor in every bite, this chickpea salad combines the goodness of ghee, sea salt, freshly cracked black pepper, garam masala, and ground cumin seeds.

9 of 14

2. Caramelized Onion And Spinach Stuffed Portobello Mushrooms

These stuffed mushrooms are part comfort food, part high-protein vegetarian meal. Even the pickiest meat-eaters love this. Slowly-cooked caramelized onions—and a sprinkling of parm and mozzarella—give these veggies the ultimate treatment.

10 of 14

3. Vegan Flatbread With Roasted Carrot And Red Pepper Hummus

Clean out the fridge and get a dose of plant protein? Sign us up. This stunner of a flatbread checks all the boxes. It’s creamy, crunchy, flavorful, and oh-so-satisfying.

11 of 14

4. Kitchari

A complete source of protein, kitchari combines grains and beans in a stunner of a traditional recipe. With its blend of warming spices, a bowl of kitchari is as nourishing as it gets.

12 of 14

5. Shiitake Kale Pappardelle

Very little beats a high-protein, pasta-packed vegetarian meal. This is the weeknight meal you’ll return to, again and again. Greens and grains never tasted so good.

13 of 14

6. Sweet Potato Falafel Veggie Burgers

Panko breadcrumbs for the win! They add structure and texture to this veggie-packed falafel burger, mimicking meat to a T. These are a truly filling and fun dinner option.

Drooling yet? We have plenty more plant-based protein meal ideas to satisfy every craving.

All your beauty questions—answered. Our resident dermatologist, Dr. Geddes Bruce breaks down the biggest topics in beauty, from hair loss to Botox and everything in between. Send us a DM @camillestyles with your own burning q’s and we may address it in a future column. 

My algorithm thinks I need Botox. Scrolling through social media, I see ads, testimonials, and before/afters all to convince me to make an appointment at my nearest medspa. I’m at the age where many of my friends have injected a syringe or two of Botox into their fine lines, foreheads, and even their armpits (apparently it can stop sweating)! But even with all the hype, Botox is still misunderstood. Board-certified dermatologist, Dr. Elizabeth Geddes Bruce, agrees. Beyond its aesthetic benefits, Botox is gaining more popularity as a wellness tool. Surprised? I was too! But as a painkiller, Botox for muscle tension could be the thing you’re looking for to ease your discomfort. Let’s investigate.

Featured image from our interview with Cyndi Ramirez by Belathée Photography.

1 of 6

Everything You Need to Know About Botox For Muscle Tension

I’ve starting hearing about people using Botox for muscle tension. I’m Botox-curious, but how do I know if this treatment is for me? And is it something that derms recommend?

As a beauty editor, I know the buzz around Botox is real. But could it be too good to be true? Or worse, could Botox be dangerous? Botox for muscle tension might be the next big thing, but it’s imperative to understand what you’re getting into. So I invited Dr. Geddes-Bruce to share her insights.

First things first, she told me that what we think of as “Botox” isn’t always… Botox. “Botox is a trademarked name but is used colloquially to refer to all neuromodulators,” Dr. Geddes-Bruce explains. It’s a brand, albeit the most popular, not the name of the treatment. Whether you’re opting for Botox or another neuromodulator, the possibility of an injectable painkiller might be right for you. But as with all treatments, be sure to consult a derm.

2 of 6

Why are patients using Botox for muscle tension?

Neuromodulators like Botox prevent muscles from contracting too strongly, thus causing a relaxing effect. We’ve capitalized on this effect in medicine and use it to safely treat painful conditions ranging from migraines to teeth grinding or jaw clenching, and much more.

How do you know if you need Botox for muscle tension?

This is subjective and depends on how your pain and tension affect YOU and your quality of life. Different tools help us as clinicians assess this in the office. In general, you should consult the appropriate specialist for evaluation before using Botox for muscle tension. For example, see a neurologist for migraines.

Which muscles can benefit most from Botox?

Neuromodulators work by binding to receptors on the muscle and blocking the signal sent from the nerve to “move.” The muscles that benefit the most are those that are contracting so strongly that they create medical issues, or those that can create a softer expression when weakened.

One of our most popular treatments is treating the masseter muscles of the jaw. We can improve tension headaches and save your tooth enamel by relaxing those muscles. Not to mention, an added benefit is a more tapered jawline and facial slimming. Another, newer treatment is injecting the superior portion of the trapezius muscle to relax the shoulders, elongate the neck, and relax muscle tension of that region. This has been popular for our patients who spend a lot of their day sitting at a desk, working on a computer.

3 of 6

How long does Botox take to relax a muscle?

Depending on the specific brand of neuromodulator, you can start to see results a couple of days after the injections. However, full results usually take about two weeks to visualize. And full weakening of the muscle can take up to a month to fully appreciate.

The relaxing effect is twofold. First, we see an initial relaxing of the muscle when the neuromodulator fully kicks in around two weeks. Then, we see further relaxation when that muscle is no longer being used like it had been previously, which usually happens around one month after treatment. 

How often do you need to get new Botox injections?

Several factors determine how frequently you need to get new injections. Everyone metabolizes them a little differently. The most important is: how long does the effect last for you? On average, we see it last anywhere from 2.5-4 months. There are a few outliers that may go through it quicker or have it last closer to 6 months. And we’ve learned that the dosage used affects the duration—the more units, the stronger the initial effect, and the longer it will last.

4 of 6

Is Botox FDA-approved for tight muscles? Do Derms recommend it?

Yes! Botox is FDA-approved for the treatment for several conditions, including

• Cervical dystonia, in which the neck muscles are involuntarily contracted and cause the head to twist to one side)
• Overactive bladder leading to urine leakage
• Prevention of chronic migraines
• Blepharospasm and strabismus, aka involuntary blinking or crossing of the eyes).

All of these conditions stem from tight or overactive muscles. As dermatologists, we use many medications “off label” in the treatment of disease, as long as they have been proven safe for our patients. This includes neuromodulators for teeth grinding or jaw clenching, shoulder tension, excess sweating, and many different cosmetic benefits such as softening a gummy smile or frown line. 

Are there any risks to using Botox for muscle tension?

Thankfully, neuromodulators like Botox are pretty low risk because they are temporary. If Botox is placed incorrectly or diffuses into an unwanted muscle, then you can get undesirable effects like the dreaded eyelid drop or an asymmetric smile!

However, these things are rare with an experienced injector. Patients with baseline medical conditions involving muscle weakness (such as myasthenia gravis, for example) avoid neuromodulator injections, as well as anyone who has had a hypersensitivity or allergic reaction to neuromodulators, or pregnant women.

Are there any similar treatments to consider instead?

There are muscle-relaxing medications that are most often used temporarily after an acute injury, like a back strain. For chronically tight muscles, one can also consider gentle massage, physical therapy, targeted exercise, mindfulness, meditation, and acupuncture.

5 of 6

What else should we know before we go?

It’s not necessary to fully weaken or paralyze a muscle to see the cosmetic and medical benefits of Botox. We can tailor the dosage to your desired effect, and the results can be as subtle or strong as you please! Also, know that there are five different FDA-approved neuromodulators for use in the United States: Botox, Dysport, Xeomin, Jeaveu, and Daxxify. Each one has subtle differences in effect (and price) and you can discuss which one is best to fit your needs with your doctor. 

If you can, it’s best to avoid any blood thinners before receiving injections to minimize any risks of bruising. Things like aspirin, ibuprofen, fish oil, and even alcohol can thin the blood. After the injections, you can expect some mild swelling that will mostly dissipate in about 20 minutes, so it truly is a “lunchtime procedure.”

Whether you’re a devoted omnivore, a passionate vegetarian, or a fluid flexitarian, there’s no denying the importance of protein. It’s foundational. In fact, protein and optimal health go hand-in-hand. Specific wellness goals aside—hormone balance, muscle gain, fat loss, better sleep, or longevity—consuming enough protein is paramount. To spark creativity in the kitchen (and beyond), these are the top 10 protein-packed foods I recommend for my clients. Consider this is a gentle nudge to eat more protein.

And good news! There’s no need to pick a side. We’re drawing from both the animal kingdom and the plant world, an open invitation for every dietary preference. It’s time to make protein a priority.

Featured image by Michelle Nash.

Why does protein matter?

Protein isn’t just the secret sauce for body builders and fitness fanatics—it’s a universal nutritional cornerstone. It supports countless bodily functions, beyond the basics: tissue repair and building strength. In other words, it isn’t just the architect behind sculpted muscles. Protein also provides hormone building blocks, maintains a strong immune system, and transports essential molecules. Lastly, it’s incredibly satiating. Because of this, protein is a vital component of weight management (and blood sugar stability). Ever noticed how full you feel after a protein-rich meal? That’s no coincidence.

1 of 15

How much protein do you need?

Unfortunately (or fortunately), the formula isn’t one-size-fits-all. Your protein requirements are wholly individual. And they’re based on factors like age, gender, body composition, activity level, and overall health status. However—for most healthy adults—the recommended daily intake is approximately 0.36 grams per pound. So, a sedentary woman weighing 150 pounds would require around 55 grams of protein per day. A sedentary man weighing 180 pounds would need around 66 grams. However, most experts will agree: those numbers are far too low.

Consider working with a Registered Dietitian, health coach, macro coach, or personal trainer for personalized protein recommendations.

Will eating protein make me too bulky?

Ahem, this is one of the most common myths about protein—especially for women. Truth is, bulking up (or gaining significant muscle mass) requires much more than simply consuming protein and occasionally lifting weights. Thanks to fundamental differences in female and male hormone levels, it’s much harder for women to gain large amounts of muscle mass. Therefore, in order to create an overly muscular physique, a woman would need to consume a significant amount of calories and engage in a rigorous weight-lifting program.

2 of 15

Is animal protein more superior than plant-based protein?

The answer is a bit more nuanced than a simple yes or no. Context matters. What are your specific dietary and nutritional goals, as well as your preferences and health considerations? At the end of the day, it’s essential to focus on overall dietary patterns and make choices that align with your health and lifestyle goals. That said, these are a few factors to consider:

Nutritional profile

Animal protein sources are often complete proteins, meaning they contain all essential amino acids for human needs. They’re also rich in nutrients like vitamin B12, iron, and zinc, which are less abundant in plant-based sources. In other words, if you consume animal products, they can provide a more straightforward way to obtain these nutrients.

Bioavailability

Animal proteins are generally more readily absorbed and utilized by the body—due to their high bioavailability. For this reason, you’ll notice that many of the top 10 protein foods come from the animal kingdom. Although some plant proteins contain phytates and oxalates (which can interfere with nutrient absorption), this can be mitigated with proper cooking and food combinations!

Health considerations

Some studies suggest that plant-based diets are beneficial for heart health, given their lower saturated fat and cholesterol content. Additionally, plant-based diets tend to be higher in dietary fiber, antioxidants, and phytochemicals—all which have numerous health benefits.

Ethical and environmental factors

Last but not least, many people choose plant-based proteins due to ethical concerns about animal welfare and environmental sustainability. Generally speaking, plant-based diets have a lower environmental footprint.

3 of 15

How to Get Enough Protein on a Plant-Based Diet

First and foremost, it’s entirely possible to meet all of your protein needs on a plant-based diet! Plant-based protein sources can provide all the essential amino acids your body requires. However, a diverse intake of plant foods (and eating enough) is key. Aim for 30 different plant foods per week—everything from bananas to beans count. Below are excellent plant-based protein sources:

1. Legumes: Lentils, chickpeas, black beans, and other legumes are rich in protein. Have trouble digesting them? Soak ’em.
2. Tofu and tempeh: Soy-based products like tofu and tempeh are complete protein sources. When possible, opt for organic.
3. Seitan: Also known as wheat meat or gluten meat, it’s a high-protein meat substitute made from gluten.
4. Nuts and seeds: Almonds, peanuts, chia seeds, and hemp seeds are all protein-packed.
5. Whole grains: Quinoa, bulgur, and farro contain significant amounts of protein.
6. Vegetables: Compared to other veggies, broccoli, spinach, and peas have a high protein content.
7. Plant-based dairy alternatives: Soy milk, almond milk, and others are often fortified with protein. Aim for unsweetened and low-sugar plant milks.
8. Plant-based protein powders: Options like pea protein, rice protein, or hemp protein can be added to smoothies, oats, baked goods, etc.

4 of 15

The Best Sources of Protein

Ultimately, the healthiest and most bioavailable protein sources vary. As mentioned, take your individual dietary preferences into account! With diversity in mind, below is a list of the top 10 protein foods—these are rich in amino acids (the building blocks of protein) and are generally considered highly bioavailable:

5 of 15

1. Eggs

Eggs are a complete protein source, meaning they provide all nine essential amino acids. They are highly bioavailable and equally versatile in cooking. Eggs are also rich in various essential nutrients, like choline (important during pregnancy), B vitamins, and vitamin D. To get the most bang for your buck, opt for pasture-raised eggs.

Recipe: Masala Eggs

6 of 15

2. Salmon

Salmon (particularly, wild-caught salmon) has an exceptional nutritional profile. It provides a high-quality, complete protein source, containing all essential amino acids. Beyond protein, salmon is renowned for its rich content of omega-3 fatty acids—these help reduce inflammation and support both brain and cardiovascular health. Lastly, salmon is a source of essential vitamins and minerals: vitamin D, B vitamins, selenium, and iodine.

Recipe: Hot Honey Glazed Salmon With Coconut Crunch

7 of 15

3. Chicken

First and foremost, chicken provides high-quality, lean protein with minimal saturated fat. Additionally, chicken is versatile—you can easily incorporate into a wide range of recipes. It also contains essential nutrients like niacin, phosphorus, and selenium. When possible, buy organic or pasture-raised chicken.

Recipe: Sheet Pan Chicken Fajitas

8 of 15

4. Greek Yogurt

Greek yogurt is packed with protein and probiotics—an excellent choice for gut health. Compared to regular yogurt, Greek yogurt undergoes a straining process (that removes much of the liquid whey), resulting in a thicker and more concentrated source of protein. In fact, it typically contains nearly double the protein of regular yogurt per serving! Delicious for breakfast, a satisfying snack, or incorporated into dips, plain Greek yogurt is worth the shelf space.

Recipe: Yogurt Toast with Peanut Butter and Banana

9 of 15

5. Quinoa

Among plant-based sources of protein, quinoa is an outlier. Providing all nine essential amino acids, it holds its ground (compared to other plant-based protein sources). Quinoa is also rich in dietary fiber, vitamins, and minerals, including magnesium and iron. It’s a nutrient-dense and gluten-free grain that can be easily incorporated into a variety of dishes—salads, stir-fries, soups, etc.

Recipe: Quinoa Cakes with Smashed Avocado Sauce

10 of 15

6. Tofu

Made from soybeans—a complete protein source—tofu is worth the fridge space. Thanks to its neutral flavor, you can add it to both savory and sweet recipes. Additionally, tofu contains iron, calcium, and magnesium. It’s a go-to choice for vegetarians, vegans, and those seeking plant-based protein options. Want a less processed version of tofu? Try tempeh! Either way, opt for organic/non-GMO.

Recipe: Spicy Tofu Banh Mí Bowl

11 of 15

7. Beef

Beef—grass-fed, specifically—is a rich source of protein, omega-3 fatty acids, and antioxidants. Compared to conventionally raised, grain-fed beef, grass-fed beef takes the cake. Additionally, grass-fed beef has a variety of essential vitamins and minerals: vitamin B12, iron, and zinc, etc. If you’re following a lower fat diet for health reasons, consume grass-fed beef in moderation (due to its saturated fat content).

Recipe: Sweet & Spicy Braised Short Ribs

12 of 15

8. Lentils

Rivaling most animal sources, lentils are chock-full of protein. They’re particularly rich in most amino acids (almost a complete protein!). Additionally, lentils are loaded with dietary fiber, vitamins, minerals, and antioxidants. Add lentils to soups and salads for a convenient and economical protein option.

Recipe: Vegetarian Coq au Vin

13 of 15

9. Black Beans

Thanks to their nutrient density, black beans are one of the healthiest plant-based protein foods. They’re especially rich in lysine, which is often limited in other plant-based protein sources. Black beans also provide dietary fiber, vitamins, minerals, and antioxidants. Toss black beans into soups, stews, salads, and burritos.

Recipe: Pita Tostadas with Butternut Squash, Black Beans, & Avocado

14 of 15

10. Chickpeas

Last but not least, chickpeas! These legumes offer a well-rounded amino acid profile—a valuable protein source for vegetarians and vegans. Chickpeas are also packed with dietary fiber, vitamins, and minerals (think: folate, iron, and magnesium). Whether used in hummus, curries, salads, or roasted as a crunchy snack, chickpeas are a nutritious and protein-rich addition to a wide range of dietary preferences.

Recipe: Grapefruit, Avocado, and Golden Beet Salad with Crunchy Chickpeas and Feta

Let’s face it—your monthly visit from Aunt Flo isn’t always a welcome one. The cramps, mood swings, and chocolate cravings come with a vengeance. But good news: Mother Nature can help ease your recurrent battle against menstrual pain. While over-the-counter meds certainly provide relief, there’s a gentler, more holistic approach within reach. Welcome to the world of tea for menstrual cramps. Fortunately, specific herbal remedies can turn your monthly discomfort into a tea-rrific experience. Time to become an expert in alleviating menstrual cramps—the natural way.

Featured image by Riley Blanks Reed.

What causes menstrual cramps?

Menstrual cramps are a result of uterine contractions. They’re triggered by a hormone called prostaglandin. And prostaglandins play a crucial role in various bodily function—i.e., regulating inflammation and pain perception. During menstruation, prostaglandins increase, causing the uterine muscles to contract more forcefully. The result? Cramps and pain. All of that said, other factors play a role in menstrual cramps too: hormonal imbalances, fibroids, endometriosis, and general lifestyle choices.

1 of 10

Lifestyle Tips to Ease Period Pain

Before we dive into specific herbs and tea for menstrual cramps, what are simple lifestyle and dietary tips to ease menstrual pain? The following adjustments are meant to be guidelines, helping make your cycle a little more comfortable:

1. Eat an anti-inflammatory diet

Incorporate ingredients rich in omega-3 fatty acids, such as fatty fish (salmon), flaxseeds, and walnuts. These all have anti-inflammatory properties that can help reduce cramps. Additionally, consume iron-rich foods—grass-fed animal protein, beans, and leafy greens—to counteract iron loss during menstruation.

2. Stay hydrated

It’s always important to stay well-hydrated, but especially during your period. Proper hydration can help alleviate bloating and reduce the severity of cramps. More on this below, but sipping herbal teas (ginger, chamomile, and peppermint) count, too!

3. Maintain an exercise routine

Consistency is key. Walking, swimming, yoga, and strength training improve blood circulation and release endorphins—natural pain relievers! Ultimately, there’s no need for strenuous exercise during the heaviest days of your period. Opt for more gentle activities instead.

4. Try heat therapy

Apply a heating pad or warm compress to your lower abdomen or lower back to relax the uterine muscles and relieve cramps. A warm bath—infused with Epsom salt—is also soothing.

5. Consider hormone-supporting supplements

Supplements like magnesium, calcium, and vitamin B6 may help reduce cramps and overall menstrual discomfort.

6. Try acupressure and massage

Acupressure techniques and gentle abdominal massage can alleviate muscle tension and reduce cramps.

7. Use a period tracking app

Utilize a period-tracking app to predict when your menstrual cycle is approaching. This allows you to plan ahead and implement self-care strategies before pain sets in.

2 of 10

Herbs for Menstrual Cramps

Medicinal herbs have deep roots. In fact, they’re an integral part of traditional medicine. Certain herbs are known to relax uterine muscles, reduce inflammation, and alleviate pain. These are some of the most popular ones:

Ginger: Ginger has anti-inflammatory properties, helping ease menstrual cramps by reducing uterine muscle contractions. A cup of lemon ginger tea works wonders.

Chamomile: Like ginger, chamomile tea has calming effects and can help relax the muscles, reducing tension and pain.

Peppermint: Peppermint tea contains menthol, eliciting a soothing effect on muscles and reducing cramping.

Red raspberry leaf: Red raspberry leaf tea is known for its uterine-toning properties, helping reduce the severity of cramps.

Black cohosh: Native American tribes have traditionally consumed black cohosh to alleviate menstrual pain. It may also help balance hormonal fluctuations.

Dong quai: This herb is often used in traditional Chinese medicine to regulate menstrual cycles and reduce cramps.

Fennel: Fennel tea can help relieve bloating and gas associated with menstruation.

Lavender: Lastly, lavender tea can have a calming effect on the nervous system, potentially reducing stress-related menstrual pain.

Always consult with your healthcare provider before adding herbal remedies to your routine, especially if you have underlying medical conditions.

3 of 10

6 Teas to Sip on Your Period

We love an any-time-of-day tea ritual—but especially during that time of the month. Sip of these six teas to ease cramps, relax your muscles, and help regulate your menstrual cycle.

Yogi Ginger Tea

Ginger tea is a tried-and-true staple when it comes to drinking tea for menstrual cramps. It can be soothing to brew a cup of ginger tea with a small spoonful of raw honey.

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Frontier Co-op Organic German Chamomile Flowers

These whole, loose flowers brew into a light golden tea with a gentle floral fragrance and notes of honey. These flowers make for a beautiful tea experience!

Harney & Sons Organic Peppermint Tea

Aromatic and relaxing, peppermint is one of our favorite herbal teas. It also aids in digestion.

Traditional Medicinals Organic Raspberry Leaf Herbal Tea

Cold brew or hot, this red raspberry leaf tea is delicious both ways. It’s a caffeine-free alternative to black and green tea!

Heather’s Tummy Teas Organic Fennel Tea

Made with organic, whole-seed fennel, this high-strength, IBS-specific tea is a convenient way to access daily digestive support and support discomfort during your period.

Traditional Medicinals Organic Chamomile & Lavender Herbal Tea

Enjoy a calming cup of lavender tea—infused with chamomile—to reduce stress and tension associated with menstrual cramps. We enjoy this most with a splash of milk and raw honey.

In the quest for better gut health, we’ve tried it all (err, most). From probiotics to prebiotics, enzymes to elixirs, we’ve always hoped for the best… but led with a dose of skepticism. After all, it’s hard to know if your probiotic is actually doing anything. Been there, experienced that. Plus, not all supplements are created equal. With that in mind, do gut health supplements live up to the hype? Or—are we all being duped into believing a specific pill, powder, or capsule holds the promise of a healthier digestive system? Today, we’re digging deep into the debate.

Spoiler alert: once you separate science from the sensationalism, certain supplements are the real deal. And good news! We’ve parsed out the best gut health supplements for you. Get our tips and tricks for supporting your digestive system in a simple yet effective way.

Featured image by Ashleigh Amoroso.

Why does gut health matter?

In many ways, your gut is a bustling control center. It’s the place where everything from digestion to mood regulation come together. In other words, gut health isn’t just about minimizing bloating. It’s a powerhouse that affects your entire well-being.

Home to trillions of microbes, your gut microbiota is working around the clock to digest food, extract nutrients, and shield you from toxins. Simultaneously, it’s bolstering your immunity and encouraging a happier mind. Whether you’re chasing fewer tummy woes or a better demeanor, nurturing your gut health is paramount.

1 of 14

How to Support Your Digestive System

Fortunately, supporting your digestive system—through lifestyle and nutrition choices—isn’t rocket science (nor should it put a dent in your wallet). Below are a few key tips to help you maintain a happy gut.

Prioritize a balanced diet

No surprise here. When possible, consume a variety of whole, minimally-processed foods: low-glycemic fruits, cooked vegetables, sprouted whole grains, lean proteins, and healthy fats.

Enjoy fermented foods

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These encourage the growth of beneficial gut bacteria.

Limit inflammatory oils and refined sugars

High-sugar and highly processed foods can disrupt your gut microbiome’s balance. Focus on nourishing oils—like extra-virgin olive oil, coconut oil, and avocado oil—as well as raw honey, pure maple syrup, and date syrup (in moderation).

Stay hydrated

Drink up! Filtered water, that is. Staying hydrated helps maintain the mucosal lining of your digestive tract and aids in digestion. Digestive teas work great as well.

Eat mindfully

Easier said than done, but try to eat slowly (put your fork down between bites), chew your food thoroughly, and savor your meal. All of these habits aid in the digestive process. Additionally, minimize overeating, as it can put unnecessary strain on your digestive system.

Exercise regularly

When it comes to gut health, physical activity is two-pronged: it helps regulate bowel movements and is a stress-reliever (stress, as we know, can put strain on your digestive system).

Get adequate sleep

Aim for 7-9 hours of quality sleep per night. This allows your body to rest and repair, including your digestive system.

2 of 14

Do you need a gut health supplement?

Depends, of course! In many cases, maintaining a balanced diet and low-stress lifestyle can naturally support gut health. However, certain circumstances (digestive disorders, antibiotic use, or specific dietary restrictions) may warrant targeted supplements. When in doubt, chat with your healthcare provider. They can help determine if a gut health supplement is a beneficial addition to your wellness routine. Ultimately, a supplement should be part of a broader strategy for maintaining a healthy gut.

How to Choose the Best Gut Health Supplement

Overwhelmed by your variety of options? We can help. To make an informed decision, consider the following factors:

1. Consult with your doctor. As mentioned, they can assess your specific needs, health goals, and any underlying medical conditions to provide personalized recommendations.
2. Identify your goals. Determine your primary reason for considering a gut health supplement. Are you looking to alleviate specific digestive issues, improve overall gut health, or boost your immune system? Understanding your goals will help you choose the right supplement.
3. Research ingredients. Look for supplements that contain clean, minimal, and scientifically-proven ingredients. Furthermore, look for reputable brands that adhere to good manufacturing practices. These products are more likely to be of high quality and free from contaminants.
4. Probiotic strain and CFUs. Check the supplement label for specific probiotic strains (e.g., Lactobacillus acidophilus, Bifidobacterium bifidum) and the number of colony-forming units (CFUs). The appropriate strain and CFU count can vary depending on your needs—again, your healthcare provider can help with this.
5. Prebiotic content. Prebiotics are substances that feed the beneficial bacteria in your gut. Supplements containing prebiotic—like inulin, chicory root, or fructooligosaccharides—can be beneficial.
6. Allergen information. If you have food allergies or sensitivities, check for potential allergens in the supplement, such as dairy, gluten, or soy.

3 of 14

Are refrigerated gut health supplements superior?

Not necessarily. Refrigerated gut health supplements—like probiotics—aren’t inherently superior to non-refrigerated ones. The need for refrigeration depends on the specific strains in the supplement. In other words, some strains are more sensitive to temperature and moisture than others. Refrigeration can help preserve their viability, ensuring they remain active and effective. However, non-refrigerated probiotics can also have a stable shelf life if properly packaged.

Trending: Soil-Based Probiotics

Have you heard of soil-based probiotics? Also known as spore-forming probiotics—or SBOs (soil-based organisms)—they’re a specific type of probiotic supplement. As their name suggests, SBOs contain bacteria strains naturally found in soil. Unlike traditional probiotics, these contain a protective shell. This is particularly helpful for navigating the stomach’s acidic environment. In other words, this shell allows the probiotic bacteria to remain dormant until they reach the intestines—where they can germinate and become active.

4 of 14

The Best Gut Health Supplements for Every Need

Every product is curated with intention and research, and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Cymbiotika Probiotic

Crafted with exceptional ingredients, Cymbiotika’s Probiotic includes 19 probiotic strains, plant-based prebiotics, and a unique blend of amino acids. Their formula is a quadruple thread: it helps balance gut microbiome, boosts energy levels, lowers stress, and reduces digestive issues.

Just Thrive Probiotic

Want to give SBOs a whirl? Try Just Thrive! It’s spore-based, meaning that it actually makes its way to your digestive tract—where it’s needed.

Seed DS-01 Daily Synbiotic

Scroll social media, and you’re bound to find an influencer touting their love for Seed. But we get the hype. As with any supplement, the key is to be consistent with your regimen. However, hopefully you’ll notice an improvement in digestion and regularity in a matter of weeks.

Ora Trust Your Gut High Potency Probiotic & Prebiotic

If antibiotics were (or are) a part of your health journey, consider adding Trust Your Gut to your home apothecary. Best of all, this probiotic doesn’t need to be refrigerated and contains 11 clinically-studied and acid-resistant strains.

Thorne Advanced Digestive Enzymes

A true staple, these enzymes help keep the digestive system moving and lessens discomfort after a large or hard-to-digest meal. This supplement is also known to support the gut’s natural aging process or after gallbladder removal.

ION* Gut Support

Ready to live your best gut-happy life? This liquid wellness supplement diversifies your microbiome, supports healthy digestion, defends from toxins, and improves nutrient absorption. It’s also proven to strengthen the gut lining, improving overall gut function. Plus, it’s gentle enough for your whole family!

ARMRA Colostrum

If you haven’t hopped on the colostrum train, this supplement is worth the hype. Strengthen your entire body’s health—skin, lung, gut barrier, immunity, etc.—with this powerful and potent powder.

Microbiome Lab FODMATE

Familiar with pesky FODMAPs? If so, take a peek at this supplement. Microbiome Lab’s innovative enzyme formula is designed to provide relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.

Emma Daily Digestive Supplement

Science-backed and doctor-approved, Emma’s formula harnesses the power of natural ingredients to soothe your digestive woes. With licorice, star anise, quercetin, berberine, and resveratrol, Emma gets to the root cause—helping not only to relieve symptoms like bloating and constipation but to also support strong gut health in the long-term.