Increase your fiber intake (+ 40 gr/day)
Eat as many types of fruit and vegertables as possible and eat seasonal
Pick high-fiber vegetables (artichoke, onions, garlic, etc)
Choose foods and drinks with a high level of polyphenols and antioxidants (nuts, berries, seeds, olive-oil, green tea)
Avoid snacking and occasionally skip a meal or fast 14 to 24 hours
Eat plenty of fermented foods containing live microbes (kefir, yoghurt, suaerkraut)
Drink little alcohol
No artificial sweeteners, no processed foods
Spend more time in the countryside, do plenty outdoor activities
Stroke animals
Avoid anti-biotics and non-essential medicine
Don’t be hygiene obsessed. A little dirt is healthy
Spend time close to a lean person
Avoid food and vitamin supplements. Eat a large range of real foods
Eat like the Hadza. A huge variety of different foods in season