“All disease begins in the gut.” — Hippocrates

Science is finally catching up with this ancient insight. Your gut isn’t just responsible for digestion—it’s one of the most powerful influencers of your overall health, longevity, and even mood. As more people embrace the possibility of living vibrant lives well into their 90s and beyond, caring for the gut microbiome is becoming a critical piece of the 100-year life puzzle.

The gut microbiome is a complex ecosystem of trillions of microorganisms—bacteria, fungi, and viruses—that live in your digestive tract. These microbes play essential roles in immunity, metabolism, cognitive health, and disease prevention. According to research from theNational Institutes of Health, the diversity and balance of your microbiome are closely linked to healthy aging. A more resilient and diverse microbiome is associated with reduced inflammation, stronger immune response, and improved longevity.

The Gut-Brain-Longevity Connection

Did you know that 90% of the body’s serotonin—a neurotransmitter that influences mood and well-being—is produced in the gut? That’s why scientists often refer to the gut as the “second brain.” An unhealthy gut microbiome can contribute not only to physical ailments like obesity, diabetes, and autoimmune conditions, but also to anxiety, depression, and cognitive decline.

In a2021 study published in Nature Aging, researchers found that the gut microbiomes of healthy centenarians were markedly different from those of younger people, suggesting a unique microbial signature that supports longevity. These older individuals had microbiomes rich in bacteria that produce anti-inflammatory compounds and support immune regulation.

Action Steps: Feed Your Gut to Fuel a Longer Life

1. Eat More Fiber and Fermented Foods
 Your microbiome thrives on prebiotics (fiber-rich plant foods) and probiotics (beneficial bacteria found in fermented foods). Include foods like garlic, onions, leeks, oats, apples, and leafy greens for prebiotics. For probiotics, eat yogurt, kefir, sauerkraut, kimchi, miso, and tempeh regularly.

Use theMyNetDiary orCronometer apps to track your daily fiber intake and ensure you’re eating a diverse range of gut-friendly foods.

2. Cut Back on Processed Foods and Sugar
 Highly processed foods and excess sugar can harm your gut lining and feed harmful bacteria. Focus on whole, unprocessed meals and minimize artificial sweeteners, which can also disrupt your microbiome.

Need help transitioning? TryForks Over Knives for easy plant-based, gut-nourishing recipes.

3. Get Outside and Get Dirty
 Exposure to nature and soil microbes can enhance microbial diversity. Gardening, hiking, or simply spending time outdoors can introduce beneficial microbes to your system. Research fromFrontiers in Microbiology has shown that interactions with the natural environment support a more diverse and balanced microbiome.

4. Consider Personalized Microbiome Testing
 If you’re curious about your current gut health, services likeViome orThryve offer at-home microbiome testing kits with personalized diet and supplement recommendations based on your gut bacteria.

5. Reduce Chronic Stress
 Chronic stress negatively affects your gut-brain axis. Incorporate daily stress reduction techniques such as mindfulness, meditation, or yoga. Apps likeCalm andInsight Timer are excellent tools for managing stress and supporting mental and gut health simultaneously.

Build a Gut-Friendly Lifestyle, Not Just a Diet

Caring for your microbiome isn’t about following a short-term trend—it’s a long-term investment in your future. Your gut health evolves over time, influenced by diet, environment, stress, medications, and sleep. Make gut health a central pillar of your 100-year life plan by adopting consistent, sustainable habits that prioritize nourishment and balance.

Remember, longevity isn’t just about avoiding illness. It’s about maintaining energy, clarity, and joy for as long as possible—and your gut plays a starring role in that story.

As Dr. Mark Hyman puts it, “If you want to fix your health, start with your gut.”

What Will You Do for Your Gut Today?

Are you nourishing your microbiome with intention, or leaving your gut health to chance? What’s one habit you can commit to this week to build a stronger, more resilient future?

Let’s talk about how gut health fits into your plan to live brilliantly to 100 and beyond. Join the conversation in theforum.