The 3 Best and Worst Things for Your Gut Microbiome - And How to Bounce Back After Antibiotics | Simon Hill, Msc, Bsc

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 30 April 2025

⏱️ 34 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this solo episode of The Proof, I explore how to turn your gut into a thriving ecosystem and what might be silently harming it. You’ll learn the top 3 things to do for your microbiome, the 3 biggest mistakes to avoid, and how to support gut recovery after antibiotics. Specifically, I cover: How your microbiome affects immunity, mood, metabolism, and more The best foods and habits to feed your gut My antibiotic recovery protocol Why plant diversity matters more than your diet label Gut health myths (like probiotic hype and “7-day resets”) Signs your gut health is improving without testing Science-backed and practical. No fads, just evidence. How to Transform Your Gut Health Naturally (00:00) What Is the Gut Microbiome? (01:27) How Your Microbiome Supports the Immune System (02:08) The Gut-Brain Connection: How Microbes Influence Mood (03:17) Why the Gut Microbiome Changes Daily — And What It Means for Your Health (04:18) Top Expert-Backed Tips for a Healthy Gut Microbiome (04:43) Why Plant Diversity Is Crucial for Gut Health (05:15) Best Fermented Foods to Improve Gut Health (11:42) How Lifestyle Affects Your Gut Microbiome (15:35) Busting the Biggest Gut Health Myths (18:00) What’s Harming Your Gut? 3 Practices to Avoid (18:54) How to Heal Your Gut After Taking Antibiotics (20:47) Key Takeaways for Long-Term Gut Health Success (28:43) Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out and enjoy great savings, visit theproof.com/friends. You can also support the show by leaving a review on the Apple Podcast app and sharing your favourite episodes with friends and family. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Pique Tea Pique's Nandaka provides sustainable, all-day energy and makes you feel like you’re doing something good for your body! Try Pique and get 20% off plus a FREE starter kit when you shop exclusively at Piquelife.com/simon. Function Health Track, optimise, and thrive with Function Health. Access 100+ lab tests – five times more than a typical physical – including ApoB and LP(a), no doctor approval needed. Get science-backed insights and track your results over time. Skip the 400,000-person waitlist at functionhealth.com/simonhill. Only available to those living in the United States. Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Follow [this link](https://eimele.com/essential-8/15660280.html.) for 20% off one-time purchases and subscriptions. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) • Creator of theproof.com • Host of The Proof with Simon Hill • Author of The Proof is in the Plants Subscribe & Connect: • YouTube • Apple Podcasts • Spotify • Instagram: @simonhill • Twitter: @theproof • Facebook: The Proof with Simon Hill Nourish your gut with my Plant-Based Ferments Guide and download my Two-Week Meal Plan.

Transcript

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0:00.0	Hi friends, welcome back to The Proof. I'm your host Simon Hill and today I'm going to reveal three things that can transform your gut from a diseased wasteland into a thriving rainforest of health and the three common mistakes that may be silently destroying your gut right now. This is not just about digestion. This is about the trillions of microbes inside you that regulate your
0:21.6	immune system, influence your brain and how you think, shape your metabolism, and plenty more.
0:27.0	Today we'll explore the science of the microbiome in depth, breaking down what helps it thrive
0:32.8	and what harms it. In this expanded episode, we'll go beyond the basics. I'll explain how short chain
0:39.8	fatty acids work, how your gut and brain communicate, and how your microbiome supports your immune
0:45.9	function. We'll also dive into a practical recovery plan for those who have taken antibiotics,
0:52.2	discussing the roles of prebiotics, probiotics and postbiotics.
0:56.7	We'll clear up some myths too, like the idea of gut resets, and the notion that probiotics
1:02.2	are always the answer.
1:04.1	Plus we'll look at how ingredients like emulsifiers may be messing with our microbes.
1:09.3	Before we get into things, if you are enjoying the proof,
1:11.6	please hit subscribe and like below. Your support is greatly appreciated. Okay, let's dive into the
1:18.1	fascinating world of your gut. And if you're wondering what has happened to my voice, I lost it
1:24.1	on the weekend, but it's slowly coming back, so bear with me. Did you know you're only
1:29.5	half human? It's true. Your body contains roughly the same number of microbial cells as it does
1:35.5	human cells. But these microbes, specifically bacteria, viruses, fungi and archaea are not invaders.
1:42.5	They are your most powerful health allies. Which brings us to the
1:46.3	first definition today, the microbiome. Your gut microbiome is not just a collection of bacteria. It's a
1:52.4	dynamic ecosystem, a rainforest of these microorganisms, bacteria viruses, fungi, and archaea. Primarily
1:59.9	residing in your large intestine or colon, this community
2:03.5	is incredibly diverse, with each microbe playing a very specific role in your health. So let's
2:09.1	explore exactly how they do that, starting with your immune system. Firstly, microbes educate our
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