The School of Greatness

How To HEAL Your Gut Microbiome for Better Mood, Weight Loss & Disease Prevention

Apr 25, 2025

Dr. William Li, a physician and author, joins nutritionist Shawn Stevenson and gastroenterologist Dr. Will Bulsiewicz to dive into gut health's critical role in overall well-being. They discuss how consuming a variety of 30 plants weekly can significantly enhance your microbiome. The trio emphasizes the link between family meals and reduced disease risk. Dr. Li warns against ultra-processed foods while highlighting the rapid healing effects of whole foods. Together, they stress that achieving better health can be accomplished through small, consistent lifestyle changes.

01:13:31

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Episode guests

William Bulsiewicz

Shawn Stevenson

William W. Li

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Quick takeaways

A diverse, plant-rich diet featuring at least 30 different types of plants weekly significantly enhances gut health and prevents diseases.

Consuming whole, plant-based foods positively influences mood and cognitive function, sometimes rivaling the effects of medication for depression.

Family meals, occurring just three times a week, can drastically reduce chronic disease risks by promoting healthier eating habits.

Deep dives

Transforming Your Relationship with Money

Creating financial freedom requires a shift in mindset to view money as an abundant resource rather than a source of stress. One approach is to adopt practices that eliminate the 'hard work' mentality often associated with earning money, focusing instead on making financial growth feel effortless. Engaging in personal development and learning resources can facilitate this transformation, with tools available for reshaping one’s money mindset. By redefining how we perceive wealth, individuals can open themselves up to more opportunities for abundance.

Intro

2min

Gut Health and Mental Wellness

17min

Embracing Diverse Fitness Routines for Optimal Health

2min

The Connection Between Exercise, Gut Microbiome, and Health

2min

The Gut Microbiome: Key to Health and Recovery

3min

Gut Feelings: The Microbiome-Mood Connection

5min

Navigating Healthy Eating in a Processed Food World

27min

Nurturing Gut Health for Holistic Wellness

18min

Understanding Environmental Toxins and Their Health Impacts

2min

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Your gut microbiome shapes every aspect of your health from mental clarity to disease prevention. Dr. Will Bulsiewicz reveals how the diversity of plants in your diet forms the foundation of gut health, recommending a goal of 30 different plants weekly to optimize your microbiome. Shawn Stevenson explores the powerful connection between family meals and health outcomes, showing how eating together just three times weekly dramatically reduces chronic disease risk. Dr. William Li explains how ultra-processed foods send "hooligans" into your gut's symphony, while whole foods begin healing your system within 24 hours. These experts demonstrate that transforming your health doesn't require extreme measures—just small, consistent choices that work with your body's innate healing capacity.

Dr. Will’s book Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, andOptimizing Your Microbiome

Dr. Will’s cookbook The Fiber Fueled Cookbook: Inspiring Plant-Based Recipes to Turbocharge Your Health

Shawn’s book Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection

Shawn’s book Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success: A Longevity Book

Shawn’s book Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

Dr. Li’s book Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

Dr. Li’s book Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer

In this episode you will learn:

Why the diversity of plants in your diet is the #1 factor in gut microbiome health (aim for 30 different plants weekly)
How your microbiome directly influences your mood, cravings, and mental health through the gut-brain connection
The shocking research showing families who eat together just three times weekly dramatically reduce disease risk
Why ultra-processed foods now make up 70% of the average child's diet and how this damages gut bacteria
How exercise shapes your microbiome differently depending on the type of activity you choose
The transformative power of olive oil and other healthy fats on brain inflammation and blood-brain barrier health
Why your taste buds can completely change in just four weeks when you consistently choose healthier foods
How polyphenol-rich whole foods begin creating positive changes in your gut microbiome within 24 hours

For more information go to https://www.lewishowes.com/1763

For more Greatness text PODCAST to +1 (614) 350-3960

More SOG episodes we think you’ll love:

Dr. Will Bulsiewicz – greatness.lnk.to/1621SC

Shawn Stevenson – greatness.lnk.to/1484SC

Dr. William Li – greatness.lnk.to/1743SC

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