80/20 Rule for a healthier you

80/20 Rule

This is a basic guide to healthier eating habits & small lifestyle changes. Everyone is different, the basic when applied correctly can help you establish better lifestyle eating habits for overall better health.

Put down more of the 20% foods, and eat more of the 80% foods for a healthier you, and improve your gut health.

Many people seem to have a hard time balancing their food groups for a healthier gut and weight management. Plus building a healthier gut which builds a healthier immune system.

Why is this important? Everything you eat - effects your gut health, which effects everything else. Causing your gut bacteria to become unbalanced  and over time this leads to the gut not absorbing nutrients correctly, which leads to nutritional deficiency, which leads to disease, like SIBO, IBS and much worse, IBD.

We need to change how we look at food. Food is designed to give the body fuel, nutrition, fermented foods to replace good gut bacteria with a diverse variety.These foods help keep the body balanced; with the right nutrition and good bacteria it needs to run correctly.

Over the centuries we have evolved into a society of we eat to please our mouth and feel good. These foods in small amounts are okay. When they become the majority of the our diet, over time the body can’t run correctly. This is when we need to get on the 80/20 Rule ASAP.

So what exactly are the 20% foods and the 80% foods?  

 Let’s start by understanding a few foods that hurt our Immune System and health.

Unfiltered Tap water, most of our water supply has issues.

 Enemy #1 is sugar

 A major contributor to diabetes, feeds bad bacteria that has no benefit in our bodies. These bad bacteria can cause cravings for sugar and refined carbs which can cause sugar blood levels to spike and fall. The body does not recognize these chemicals and therefore stores it as fat causing weight gain.


 As much good as they have done and continue to do, they do have a down side. It can destroy parts of your gut bacteria. Antibiotics can’t tell the difference between good and bad bacteria.

 Processed Foods

Foods prepared with chemical additives or processes that changes the natural state of a natural food or enhance flavor, increase natural shelf life, artificial colors, protective agents against pathogens– are all damaging to your microbiome.

Preservatives & Emulsifiers

most research indicates these preservatives can greatly reduce the variety, and numbers of your gut flora. Studies have shown they could be reducing our gut flora.

They are very common in packaged foods which helps to extend the shelf life of foods and keep ingredients from separating, are common in many foods from mayonnaise, salad dressing, biscuits and yes even peanut butter. Research studies have shown these ingredients negatively affect the makeup of our gut bacteria and damage the protective mucous layer that shields our intestinal tract, resulting in inflammation and can lead to bacterial infection. (Think of IBS, and IBD.)

Artificial Food Coloring

Alcohol is very effective at killing bacteria which is why it is used in sanitary wipes, mouth wash and for cleaning cuts and minor injuries. Consuming to much alcohol found in beer and other drinkable spirits can again reduce your good gut bacteria.

A little wine can be a beneficial to your gut microbiome.

 Cheap Meat & Dairy

Real milk is not cheap, reduce how much you consume, make it count with quality small local farmed organic milk. You will feel the difference.

Organic meat & dairy are key to better health. Organic A two gene milk can help you get the minerals and vitamins you need.

Having enough good bacteria and digestive enzymes are crucial for proper food digestion of these two needed foods groups.

  Processed meats

Ham, bacon, sausage, salami all have chemicals additives, preservatives and are highly processed.

80% foods are foods grown and raised in healthy soil.  This applies to plants and animals. As everything that is in soil and plants ends up in you. These foods are organic certified, or from local farmers and dairies, beekeepers and so on. Having a garden is the best as you can control everything in your food from composing to add nutrition to the soil, which then goes to the plants you eat. Growing a garden has other benefits as well, like daily exercise, getting out in the sunshine.  If this just isn’t possible then learn about food labels some can be misleading, a good rule of thumb is if you don’t know the ingredient, then it properly isn’t good for you.

Foods in plastics, boxes, fast and easy meals, most have chemicals which the body can't process and many get stored as fat. The best thing to do is to hit the produce section and learn about cooking foods slow and low. Don’t overcook foods as this depleted the nutrition in them, so does the microwave, we all love the microwave fast and easy meals. We need to make it a habit to eat these 20% of the time and cook real food 80% of the time. 

Adding a KePro smoothie for a quick breakfast is a great way to get good natural probiotics, fiber, electrolytes,  healthy fats and oils most of us don’t get add fruits and vegetables  and you have a great 80% fast and easy breakfast.  

The 80/ 20 Rule is a good rule to help you remember to minimize bad foods that we all enjoy and still can. Just keeping them in check, learning to enjoy discovering more 80% foods and how to cook them.  


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