Jan. 22, 2026

Your Gut, Your Age, Your Health (66)

This episode breaks down new 2025–2030 Dietary Guidelines, long-term exercise research, the 5-3-1 social connection rule, and a striking gut health and aging study, all into practical, do-this-next takeaways listeners can actually use. It focuses on small, realistic shifts in food, movement, connection, and gut health rather than quick fixes.

Show Notes

The new 2025–2030 Dietary Guidelines for Americans urge people to center meals on real, minimally processed foods and water while cutting back on ultra-processed products, added sugar, refined carbs, and alcohol.

=== Read more: https://linkly.link/2Z0R5

A 30-year study of over 116,000 adults shows that doing around 2–4 times the recommended weekly exercise greatly lowers overall and heart disease–related death risk, especially at 300–600 minutes of moderate or 150–300 minutes of vigorous activity per week.

=== Read more: https://linkly.link/2Z0R5

A BBC-highlighted analysis finds that mixing cardio, strength training, and other activities delivers more complete physical and mental health benefits than relying on just one favorite workout.

=== Read more: https://linkly.link/2Z0R9

The 5-3-1 rule, created by sociologist Kalsey Killam, frames social connection as a health habit by encouraging one meaningful interaction per day, three social activities per week, and five intentional connections per month to reduce loneliness and boost emotional health.

=== Read more: https://linkly.link/2Z0RA

A new gut health study suggests that replacing the gut microbiota in older intestines can make tissues act younger, implying that gut bacteria play a role in age-related decline and that people should prioritize fiber-rich, less ultra-processed diets over unproven “miracle” probiotics and drastic interventions.

=== Read more: https://linkly.link/2Z0RB

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