PERFECT HUMAN FUNCTION BLOG

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Microbiome Mash: The simple way to replenish your gut with whole foods

diet gut health herbs recipe whole 30 Jan 31, 2025

By Patrick Zitt, DC, DNM, IFMCP, MS

Your gut is home to trillions of microbes—a bustling community of bacteria, fungi, and other microorganisms known as the gut microbiome. A diverse microbiome, meaning a gut that supports and encourages a wide variety of beneficial bacteria to thrive, is key to good digestion, a strong immune system, reduced inflammation, and even better mental health.

One of the best ways to support this microbiome diversity is by eating a wide range of fiber-rich plant foods. These fibers act as prebiotics, providing food for beneficial bacteria in the gut. The American Gut Project found that consuming 30+ plant-based foods per week fosters a healthier microbiome compared to those eating fewer than 10.

Woah! THIRTY? If achieving this variety seems unattainable, I am happy to report that not only are you probably already consuming more than you think, but you can easily increase this number with the Microbiome Mash.

The Microbiome M...

5 Herbs That Improve Sleep Quality

herbs sleep May 21, 2023

By Dr. Patrick Zitt, DC, DNM, MS

Duration and quality of sleep is one of the most influential metrics of health. If you have found your way to this blog article, chances are you know you are not getting enough sleep and you are looking for a natural solution.

Read on to learn some interesting facts about herbs and their impact on your zzzz’s.

The Importance Of Sleep Quality

When we sleep, our body goes through a variety of processes that help us restore, rejuvenate, and prepare us for the day ahead. A lack of quality sleep can lead to a wide range of negative consequence.

In the short-term, poor sleep quality can lead to fatigue, irritability, and difficulty concentrating. It can also impact our immune system and influence blood sugar regulation.

In the long-term, chronic sleep deprivation has been linked to a range of health problems, including obesity, diabetes, heart disease.

Good sleep quality is also important to mental health. When we sleep, our brain processes th...

Dr. Patrick Zitt, DC, DNM, MS

Author

Dr. Z is the founder of Perfect Human Function and the Anxiety Liberation Project. He has a passion for healthy living and a gift for teaching. His goal is to continuously increase his understanding of the human condition and share helpful insights along the way.

Melissa Zitt

Author

Melissa is the lead administrator for Perfect Human Function and wife of Dr. Zitt. She has been applying the principles of functional medicine to her own household and is happy to share her secrets.

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