This year, I’ve been thinking a lot about gut health and what it actually looks like in real practice, every day life— not just in theory. Like many people, I’ve spent years eating well, staying active, and trying to do all the “right” things, yet sometimes still feel off internally. That made me want to dig deeper and find solutions that feel sustainable, supportive, and rooted in how the body actually functions.
One of the tools I'm using to focus more seriously on improving my gut health is GLP-1 microdosing. You’ve probably heard GLP-1s talked about mostly in a weight-loss context, but microdosing offers benefits that go beyond that. In our practice at TAC, we’ve worked with many patients — including people like Wes Turner, whose microdosing journey was featured in Men’s Health — who aren’t looking to lose weight at all and instead use these medicines specifically for other aspects of their health, including gut function.
For me, microdosing is a gentle way to support gut signaling, digestion, and blood sugar balance, while still keeping my focus on the habits that matter most — like getting enough protein and fiber every day. Because GLP-1 receptors are found in both the brain and the gut, microdosing seems to help the body’s natural communication pathways work more efficiently without being overly aggressive or disruptive.
Here’s how that works:
GLP-1 is a hormone our intestines naturally produce in response to food, and low doses essentially enhance that existing signal. When that system is supported, digestion can slow just enough to ease irritation or reflux, improve coordination between the stomach, pancreas, and intestines, and stabilize blood sugar — which in turn can reduce inflammation along the gut lining. For many people, microdosing also helps with visceral hypersensitivity, or that “overreactive gut” feeling, without the nausea, constipation, or aversion to eating that can happen with higher doses.
Of course, medication isn’t the whole story. One of the most foundational ways to support gut health is consistent nourishment, especially prioritizing protein and fiber. Diets high in refined sugars and ultra-processed carbohydrates tend to feed fast-growing, less beneficial bacteria and crowd out the slower-growing, fiber-fermenting microbes that support a diverse microbiome. Over time, that imbalance can contribute to discomfort, inflammation, and even changes in intestinal permeability — sometimes referred to as leaky gut.
What I’ve personally noticed — and what we see often with patients — is that cravings can be a signal of a reactive gut, not a resilient one. Microdosing seems to help quiet those cravings over time, which makes it easier to choose foods that truly nourish without the constant distraction of urge-based eating. When cravings decrease, it creates more mental and physical space for meals that actually support digestive health: lean proteins, colorful vegetables, fiber-rich grains, and balanced fats.
For me, improving my gut health this year isn’t about restriction or doing less — it’s about learning what actually supports resilience and consistency. Microdosing has been one piece of that support, helping me stay aligned with the habits that matter most.
My Favorite Gut-Supportive Recipes Lately
Each of these meals prioritizes protein, fiber, and digestion-friendly ingredients --
Lemon-Herb Chicken with Roasted Sweet Potatoes & Green Beans
Why it helps: Simple protein, gentle fiber, anti-inflammatory herbs, steady blood sugar
Ingredients
Chicken breasts or thighs
Sweet potatoes, cubed
Fresh green beans
Olive oil
Lemon (zest + juice)
Garlic powder or fresh garlic
Thyme or rosemary
Salt and pepper
How to:
Heat oven to 400°F.
Toss sweet potatoes and green beans with olive oil, salt, and pepper. Roast 20–25 minutes.
Season chicken with olive oil, lemon zest, garlic, herbs, salt, and pepper.
Roast or pan-sear until cooked through (165°F).
Finish with fresh lemon juice.
Greek Yogurt + Berry + Seed Gut Bowl
Why it helps: Probiotics, polyphenols, soluble fiber
Ingredients
Plain full-fat Greek yogurt or coconut yogurt
Blueberries or raspberries
Ground flaxseed
Chia seeds
Cinnamon
How to:
Add berries to yogurt.
Sprinkle with flax, chia, and cinnamon.
Let sit 5–10 minutes so seeds soften.
Miso-Glazed Salmon with Roasted Vegetables
Why it helps: Fermented foods, omega-3s, fiber
Ingredients
Salmon fillet
White miso
Honey or maple syrup
Zucchini, carrots, or bok choy
Olive oil
How to:
Mix miso and honey.
Brush onto salmon.
Roast salmon and vegetables at 400°F for 12–15 minutes.
Gut-Friendly Southwest Chicken Chopped Salad
Why it helps: Balanced fiber, protein, easier digestion
Ingredients
Grilled or roasted chicken breast or thigh
Butter lettuce or romaine
Roasted sweet potato cubes
Roasted red bell peppers
Peeled cucumber
Avocado
Green onion tops
Optional add-ins:
Rinsed black beans (¼ cup max)
Shredded carrots
Roasted zucchini
Fresh cilantro
Chicken seasoning
Olive oil
Smoked paprika
Cumin
Garlic powder
Salt and pepper
How to:
Season and cook chicken until just done.
Layer lettuce, warm components, then avocado and cucumber.
Toss lightly just before eating.
Creamy Gut-Friendly Chipotle Yogurt Dressing
Ingredients
Plain Greek yogurt
Olive oil
Chipotle in adobo
Lime juice
Salt
Optional water to thin
How to:
Whisk until smooth.
Chill 10 minutes before serving.
Because gut health is such a priority for us, we’re currently offering 30% off your initial microdosing appointment and your first 5 weeks of medication when you start your journey with us. Use code GUTHEALTH30 when scheduling to take advantage of this offer. It’s our way of making it easier to explore microdosing as a supportive tool for digestion, metabolic health, and long-term wellness.
If you’d like to learn more about microdosing or how to prioritize gut health in a way that feels supportive and sustainable, reach out to info@theaestheticconcierge.co — we’d be happy to share the information you need to get started.
