METABOLIC HEALTH

The Complete Science-Backed Guide to Gut Health If your stomach feels off, your digestion is unpredictable, or your energy crashes daily, your gut might be screaming for help. The solution? Understanding the powerful duo of probiotics and prebiotics. But here’s the problem: Most guides either bury you in medical jargon or oversimplify everything to “just eat yogurt.” This guide cuts through the noise and delivers what actually works, backed by science. Quick Answer: 30-Second Summary Probiotics are live beneficial bacteria that improve your gut health. Prebiotics are specialized plant fibers that feed these good bacteria. You need both for optimal gut health. Feature Probiotics Prebiotics What they are Live beneficial bacteria Non-digestible fibers that feed bacteria Primary function Add good bacteria to your gut Nourish existing good bacteria Best sources Yogurt, kefir, kimchi Garlic, onions, bananas, oats What Are Probiotics? Probiotics are living microorganisms that provide health benefits when consumed in adequate amounts. Think of them as reinforcements for your gut’s bacterial army – they’re the actual soldiers joining the fight. How Probiotics Work in Your Gut: What Are Prebiotics? Prebiotics are specialized plant fibers that act as food for beneficial gut bacteria. They’re not alive – instead, they’re the fertilizer that helps your gut garden flourish. The Journey of a Prebiotic: 1. Resist Digestion Passes through the stomach and small intestine. 2. Reach Colon Arrives intact where beneficial bacteria live. 3. Fermentation Beneficial bacteria feast and create healthy by products. Science-Backed Benefits Digestive Health Reduce IBS symptoms, decrease antibiotic-associated diarrhea, and improve lactose intolerance. Immune Function Reduce upper respiratory infections, enhance vaccine response, and modulate inflammatory markers. Mental Health Decrease anxiety scores, improve mood in healthy volunteers, and support cognitive function. Metabolic Health Improve insulin sensitivity, reduce LDL cholesterol, and support healthy weight management. Your Gut Health Action Plan Weeks 1-2: Foundation Building Start by adding one probiotic food (like yogurt or kefir) and 2-3 prebiotic foods (like garlic or bananas) to your daily diet. Stay hydrated and track any changes. Weeks 3-4: Optimization Increase the variety of fermented foods. Consider adding a quality probiotic supplement if needed and gradually increase your prebiotic intake. Monitor energy and mood. Month 2+: Maintenance Aim for 3+ probiotic and 5+ prebiotic food sources daily. For truly personalized insights, consider microbiome testing. The Bottom Line Your gut is a complex ecosystem where probiotics and prebiotics play starring roles. Probiotics add beneficial bacteria, while prebiotics keep them thriving. Neither is optional for optimal health – they’re a package deal. Start with food first, supplement strategically, and give your gut time to adapt. The payoff? Better digestion, stronger immunity, improved mood, and overall vitality. Ready for Precision Gut Health? Stop guessing. We can provide the most accurate profile of your gut microbiome to clue you into exactly which probiotics or prebiotics your body needs. Discover Your Microbiome

Key Takeaways: The Gut-Brain Axis: A Hidden Highway of Health When we think about what controls our emotions and decision-making, we naturally think of the brain. But recent science is rewriting that story. It turns out your gut—specifically, the microbiome inside it—has a direct line to your brain, constantly sending signals that influence how you feel, think, and behave. This two-way communication system is called the gut-brain axis, and it’s now recognized as a central player in mental and emotional health. Your Gut is a Neurochemical Powerhouse We often associate mood-regulating chemicals like serotonin and dopamine with the brain—but your gut produces them too. In fact, over 90% of the body’s serotonin is made in the gut. Here are just a few key players your gut helps create: These molecules don’t stay in your gut—they travel to your brain, shaping how you feel day to day. Which means your gut health may matter just as much as your mental health when it comes to emotional well-being. Food is Fuel—And Your Gut is the Engine Think of your body like a high-performance vehicle. Good fuel = smoother operation. The same goes for your digestive system. When you eat nutrient-rich, whole foods, you’re feeding not just yourself—but the trillions of bacteria that support your health. These foods help your microbiome thrive, allowing for better neurotransmitter production, reduced inflammation, and improved gut-brain communication. The result? More energy, better focus, and a greater sense of balance. The Downside of Processed Foods Ultra-processed foods are designed for shelf life, not nourishment. They’re loaded with preservatives, synthetic additives, and hard-to-digest ingredients that your body sees as foreign. To process these, your body has to: Now compare that with fresh fruits and vegetables—natural, simple, and full of compounds your body has evolved to recognize. They’re easier to digest and optimize nutrient absorption, giving you energy instead of draining it. Probiotics: Your Microbiome’s Best Friend Your gut is an ecosystem. Like a forest or coral reef, it needs diversity and balance to flourish. One of the most effective ways to maintain that balance? Probiotics—live beneficial bacteria found in fermented foods (like yogurt, kimchi, or kombucha) or high-quality supplements. Benefits of a balanced microbiome include: The Bottom Line: Better Gut, Better Brain The connection between your gut and brain isn’t just theory—it’s your daily reality. Every meal you eat shapes your internal ecosystem, influencing everything from your stress levels to your sleep quality. By choosing whole, nutrient-dense foods and supporting your microbiome with probiotics, you’re making an investment in mental clarity, mood stability, and long-term wellness. Every bite counts—not just for your body, but for your mind. At-Home Gut and Health Testing with DAYHOFF At DAYHOFF, we help you unlock the power of personalized health insights—starting with your gut. Our offerings include: What sets DAYHOFF apart? We don’t overwhelm you with irrelevant data—we deliver meaningful, actionable insightscurated by medical professionals. Everything is tailored to your lifestyle and long-term wellness goals. Ready to support your second brain? Explore DAYHOFF’s proactive health plans and start making decisions that nourish your body and your mind.

We’ve all been told to “cut the sugar” or “watch the carbs,” but what does that actually mean for how our body works? While the internet is full of quick fixes and oversimplified dietary advice, very few explanations dive into how our body processes carbohydrates—and why glucose, a type of sugar, plays a central role in our energy systems. At DAYHOFF, we believe that understanding your biology is step one in mastering your health. This article breaks down the essentials of how carbohydrates work in your body, with a focus on glucose—your primary source of fuel. Key Concepts at a Glance The Three Macronutrients: Fueling the Body Let’s start with the basics. No matter how complex your meal looks, everything you eat is built from three macronutrients: Carbohydrates Proteins Fats Balance matters. A diet rich in one macronutrient and deficient in others can destabilize your body’s delicate energy system. The Glucose System: Your Body’s Favorite Fuel Glucose—derived primarily from carbohydrates—is the simplest and most efficient energy source for your body. When you eat carbs, they’re broken down into glucose, which your cells use to make ATP (adenosine triphosphate), the molecule your body uses to power everything from thinking to sprinting. Why Glucose? Compared to fats and proteins, glucose is fast and clean—ideal for high-energy demands like brain function or exercise. Insulin: The Gatekeeper of Your Cells Here’s where the system gets smart. After you eat, glucose enters your bloodstream. This signals your pancreas to release insulin, a hormone that acts like a key, unlocking your cells so they can absorb glucose. Think of insulin as the bouncer at the door of your cells—it manages who gets in and how much energy is let through. Glycogen: Your Built-In Battery Pack Not all glucose is used right away. What happens to the extra? It gets converted into glycogen, a form of stored energy housed in your liver and muscles: During periods of fasting or exercise, your body taps into this reserve, breaking glycogen back down into glucose to keep you running smoothly—even when food isn’t available. The Dynamic Balance of Glucose and Insulin This entire system operates on a feedback loop: When this system works, your blood sugar stays stable and your energy stays balanced. When it doesn’t? That’s where problems like insulin resistance, prediabetes, and type 2 diabetes start to develop. Why Balance Is Everything The glucose system doesn’t operate in a vacuum. While glucose is your main fuel, your body relies on a harmonious mix of all three macronutrients: Your body thrives when it can toggle between energy sources seamlessly. But a modern diet heavy in ultra-processed carbs and sugars can short-circuit this balance, overloading the insulin-glucose system and setting the stage for metabolic dysfunction. Why This Matters Today More Than Ever Our ancestors evolved to thrive on intermittent sugar availability. Today, we’re faced with constant carbohydrate exposure—from sugar-laden drinks to highly refined snacks. This mismatch between our evolutionary biology and modern diet is a major driver behind: At DAYHOFF, we help you reconnect with your biology by providing advanced biomarker testing and personalized lifestyle plans tailored to how your body actually works. How DAYHOFF Helps You Optimize Your Glucose System DAYHOFF offers more than just surface-level health advice. With convenient at-home or in-office blood draws, we analyze over 50 healthspan-related biomarkers, including those related to: With DAYHOFF, you’ll receive: Personalized reports based on your unique biomarker profileActionable insights to optimize energy, metabolism, and longevityExpert guidance rooted in cutting-edge health science The Takeaway You don’t need to fear carbs—but you do need to understand them. Mastering your glucose system is about balance, not elimination. By aligning your nutrition and lifestyle with your biology, you can: Ready to Take Control of Your Glucose and Energy? With DAYHOFF, you don’t have to guess. Let real data guide you toward better health, higher energy, and a longer life. DAYHOFF: Precision Wellness for a Modern WorldWe exist to decode your biology and empower your future. Because your health isn’t one-size-fits-all—and your lifestyle shouldn’t be either.