Boost Your Health in 2025: Gut Health, Analog Wellness, and Why I’m Rucking Instead of Running

Trust Your Gut: Why Gut Health Matters More Than You Think

Your gut is more than just the place where your food goes—it’s your body’s command center for digestion, immunity, and even mood regulation. In fact, about 70% of your immune system resides in your gut, and the trillions of bacteria living there (your gut microbiome) play a key role in everything from nutrient absorption to mental health.

So, how do you keep your gut in top shape? Here are some science-backed ways to support a healthy microbiome:

• Feed the good bacteria: Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to your system, while prebiotic foods (like garlic, onions, and bananas) provide the fuel they need to thrive.

• Diversify your diet: A variety of fiber-rich whole foods (fruits, vegetables, legumes, and whole grains) help maintain a balanced microbiome.

• Stay hydrated: Water aids digestion and helps nutrients move through your system efficiently.

• Manage stress: Chronic stress disrupts gut bacteria, so incorporating mindfulness, deep breathing, or regular exercise can keep things balanced.

• Limit processed foods and antibiotics: Overuse of antibiotics and a diet high in refined sugars can deplete good bacteria, throwing your gut ecosystem off track.

Why does all this matter? A healthy gut doesn’t just mean better digestion—it’s linked to reduced inflammation, a stronger immune system, improved mental clarity, and even a lower risk of chronic diseases like diabetes and heart disease. In other words, taking care of your gut is taking care of your whole body.

Your microbiome is working hard for you—now’s the time to return the favor.

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Analog Wellness: The Anti-Digital Movement

Analog wellness is a rising trend focused on reducing digital dependency and reconnecting with real-world experiences. In an era dominated by screens, constant notifications, and digital fatigue, people are seeking ways to reclaim their time, attention, and mental well-being by embracing pre-digital habits and activities.

What Does Analog Wellness Look Like?

• Reading physical books instead of e-books 📚

• Journaling by hand instead of typing on an app

• Engaging in outdoor activities like hiking, gardening, or simply taking a walk without a phone

• Using paper planners and notebooks for organization rather than digital calendars

• Prioritizing in-person social interactions over virtual communication

• Practicing mindfulness and meditation without using an app

Why Is It Gaining Popularity?

With growing concerns about the negative effects of excessive screen time—such as poor sleep, increased anxiety, and reduced attention span—people are turning to analog activities as a way to improve focus, creativity, and mental clarity. This trend aligns with the broader movement toward slow living, where people aim to be more intentional, present, and mindful in their daily lives.

Analog wellness isn’t about rejecting technology altogether—it’s about finding a balance between digital convenience and real-world experiences. So, if you’ve been feeling burnt out from the online world, maybe it’s time to unplug and embrace a little analog joy.

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Why I’m Adding Rucking to My Training (And You Should Too)

I’m officially hopping on the rucking bandwagon. If you haven’t heard of it, rucking is simply walking or hiking with a weighted backpack—something soldiers have been doing forever but is now gaining serious traction in the fitness world. And for good reason.

First off, rucking is an incredible way to build strength and endurance while staying in Zone 2 training (the sweet spot for aerobic fitness, where your heart rate stays low enough for sustained effort but high enough to improve endurance). Unlike slogging away on a treadmill, rucking keeps things interesting—take it outside, explore new trails, and actually enjoy the process.

The benefits? Improved posture, stronger legs and core, better cardiovascular health, and a sneaky way to get low-impact strength training while working on endurance. Plus, it burns more calories than regular walking without the joint-pounding impact of running.

So if you see me strapping on a backpack and heading out for a long walk, just know—it’s not a hiking trip, it’s training.

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I’ll leave you with this—stop doomscrolling on the toilet. Seriously, your gut (and your brain) will thank you. Instead, place a book on top of your toilet and make it a habit to read a few pages every time nature calls. I suggest The Book of Life: Daily Meditations with Krishnamurti—a little wisdom with your bathroom break is a far better way to start the day than another mindless social media spiral.

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On my radar:
Music may change how we feel about the past (article)

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Further Reading: