Gut First

If you have ever finished a meal and started counting the hours until the bloating eased, this book is for you.

You are not imagining it. The afternoon bloat, the three o'clock fog, the energy that coffee no longer reaches, the labs that come back fine while your body does not. The gut is the lever, and the science has moved further than the wellness industry suggests. What is missing in most popular gut books is the calm middle: enough biology to understand your own body, enough plan to do something about it on Monday morning, and zero ideology along the way.

Gut First closes that gap. The book explains how digestion actually works, in plain English, then walks you through a sequenced four-week protocol to find your own triggers, adjust the highest-yield variables, and consolidate the few changes that hold. No tribes to join. No food groups to demonize. No supplement stack to buy. Just a working model and four weeks you can run in your own kitchen.

Inside this book:

• A working mental model of the digestive system, from mouth to microbiome, in plain language.
• The four-week observe-and-adjust protocol, with a Daily Note you actually use.
• A symptom-pattern decoder that points to the chapter, not a diagnosis.
• Honest "what we don't know yet" sections so you can tell the settled science from the contested.