A meatsuit’s guide to oral & dental health... 

You need to make peace with your mouth; that chaotic, bacteria-filled cavern where your morning coffee mingles with yesterday’s forgotten floss. It’s the unsung hero of your body, enabling speech, survival, and that second slice of pizza you didn’t need but definitely deserved. Yet, for all its glory, the mouth is often neglected until it starts yelling at you in the form of pain, bleeding gums, or the dreaded dental bill. 

Here’s the simple fact: taking care of your oral health isn’t just about avoiding cavities or having Instagram-worthy teeth. It’s about maintaining the delicate ecosystem in your mouth... a thriving microbiome that can either protect you or betray you, depending on how well you treat it. 

Step 1: Understand the Battlefield (Your Mouth Is a Microbial Metropolis) 

Your mouth is home to 700+ species of bacteria, most of them harmless, some helpful, and a few absolute tosspots. Chief among these villains are Streptococcus mutans, the bacterial drama queen responsible for tooth decay, and Porphyromonas gingivalis, the mastermind behind gum disease. 

But it’s not all bad news: your mouth also harbors friendly bacteria like Lactobacillus and Streptococcus salivarius, which help keep the bad guys in check. The key to good oral health isn’t to nuke all bacteria like a microbial warlord but to maintain balance... think of it as diplomacy for your gums. 

Step 2: Brushing: The Frontline Defense 

Brushing your teeth is the bare minimum, yet many of us treat it like a chore we perform half-heartedly while scrolling TikTok. But here’s the science: brushing removes biofilm (a fancy word for plaque), a sticky layer of bacteria and food debris that builds up on your teeth. Left unchecked, plaque hardens into tartar, and tartar invites gum disease like a bad houseguest who brings chaos and cavities. 

Pro Tips for Better Brushing: 

• Twice a Day, No Exceptions: Brush morning and night for two full minutes—yes, that’s 120 seconds, not the 15 you’re currently pretending is enough. 

• Electric vs. Manual: Studies show that electric toothbrushes are more effective at removing plaque, particularly oscillating-rotating models, more expensive but worth it. 

• The 30-60 Minute Rule: Wait at least half an hour after eating to brush, especially after acidic meals (looking at you, citrus). Acid softens enamel, and brushing too soon is like scrubbing wet paint...it causes more harm than good. 

Step 3: Floss: The Neglected Middle Child of Oral Hygiene 

Flossing isn’t optional. It’s the only way to reach the 35% of your tooth surface that brushing can’t touch. It dislodges food particles and plaque from between teeth, depriving bacteria of their favorite snack. 

Flossing Options: 

• Traditional String: Cheap, effective, and a little fiddly (perfect for dental purists). 

• Floss Picks: Great for convenience but not as thorough. Still, better than nothing. 

• Water Flossers: Gentle and effective, particularly for people with braces or sensitive gums. Bonus: they’re oddly satisfying to use. 

Step 4: Xylitol: Bacteria’s Kryptonite 

Xylitol, a sugar alcohol found in some chewing gums and toothpastes, is like a Trojan horse for bacteria. Streptococcus mutans tries to consume it, thinking it’s sugar, but xylitol starves and kills them instead. Regular use of xylitol can reduce cavities and promote a healthier oral microbiome. 

Actionable Tip: 

• Chew xylitol gum after meals, especially if brushing isn’t an option. 

• Be mindful not to overconsume xylitol based products as it’s technically an osmotic laxative and could contribute to bloating. 

Step 5: Mouthwash: Friend or Foe? 

Not all mouthwashes are created equal. Alcohol-based mouthwashes can dry out your mouth, reducing saliva (which is crucial for protecting teeth and gums). Instead, opt for alcohol-free options or therapeutic mouthwashes containing chlorhexidine or fluoride. 

Pro Tip: 

• Use mouthwash after brushing and flossing, not before... think of it as the finishing touch to your oral hygiene masterpiece. 

Step 6: Tongue Scraping: Because Your Tongue Is Gross 

Your tongue is a bacterial breeding ground. Scraping it removes the biofilm that causes bad breath and contributes to poor oral health. Bonus: it’s also satisfying, like peeling off a sticker. 

How To Do It: 

• Use a stainless steel or plastic tongue scraper (available for pennies on Amazon). Start at the back of your tongue and gently scrape forward. 

Step 7: Nourish Your Oral Microbiome 

A healthy oral microbiome starts with your diet. Feed the good bacteria and starve the bad: 

• Probiotic Foods: Yogurt, kefir, and fermented foods introduce beneficial bacteria to your mouth. 

• Avoid Excess Sugar: Sugar fuels bad bacteria, particularly Streptococcus mutans, turning your mouth into a decay factory. 

• Stay Hydrated: Saliva is your mouth’s natural defense mechanism, washing away food particles and neutralizing acids. Drink plenty of water to keep saliva flowing. 

Step 8: Visit Your Dentist: The Necessary Evil 

Annual (or biannual) dental check-ups are non-negotiable. Your dentist can spot problems before they become catastrophic and perform professional cleanings to remove tartar you can’t reach at home. 

Remember your mouth isn’t just a set of teeth; it’s the gateway to your entire body. Poor oral health has been linked to heart disease, diabetes, and even dementia, proving that what happens in the mouth doesn’t stay in the mouth. 

Taking care of your oral health is an act of self-respect, a reminder that even the smallest rituals... two minutes of brushing, a quick floss etc can have profound consequences. It’s not about perfection; it’s about showing up for yourself every day, even if it’s just to scrape your tongue and chew some xylitol gum. 

So pick up that electric toothbrush, wield your floss like a sword, and face the microbial chaos with courage. Your mouth, and your future self, will thank you. 

Why You Should Fail Spectacularly...

(A Love Letter to the Crash and Burn) 

Failure. That soul-crushing, ego-bruising, stomach-knotting specter of human existence. We fear it, avoid it, and do everything in our power to pretend it’s someone else’s problem. Yet failure isn’t just inevitable- it’s essential. It’s the unglamorous foundation of progress, the fertilizer for growth, and, yes, the reason you probably ended up binge-watching Succession instead of sticking to your New Year’s resolutions. 

Although I hate it too... I’ve fostered a mild friendship with failure so it’s not only tolerable but transformative. The problem is more our cultural obsession with “winners” which blinds us to the quiet, messy beauty of falling flat on our faces. 

The Neuroscience of Failure: Why Your Brain Hates It 

Your brain is a finely tuned survival machine and fond of melodrama. When you fail, the amygdala, the emotional alarm system in your brain, lights up like a Christmas tree, screaming, “We’re doomed!” Simultaneously, your prefrontal cortex, the logical, suit wearing part of your brain, starts doing damage control, trying to rationalize what went wrong and how you can fix it. 

But here’s the twist: failure activates the same neural circuitry as physical pain. Studies using functional MRI scans show that social or personal failure triggers activity in the anterior cingulate cortex and insula, areas also associated with processing physical injury. No wonder failure feels like a gut punch - it’s literally hardwired to hurt. 

Yet, this pain isn’t just for kicks. It serves a purpose: learning. Neuroscientists have found that failure strengthens neural pathways in the hippocampus, the brain’s memory center. When you fail, your brain adjusts, rewires, and recalibrates. It’s like a neural bootcamp, making you stronger for the next challenge. 

Key to accepting failure is understanding survivorship bias, the psychological trap that convinces us failure is rare and success is the natural order of things. We glorify the winners - Steve Jobs, Elon Musk, Oprah - but conveniently ignore the thousands of equally talented people who didn’t make it. 

The reality? Most startups fail. Most actors never win an Oscar. Most writers don’t become bestsellers. Survivorship bias warps our perception of success by highlighting the outliers and silencing the failures, creating an unrealistic standard that makes our own stumbles feel catastrophic. 

Consider World War II: Engineers studying bullet holes in returning fighter planes initially thought to reinforce the areas that were most damaged. But statistician Abraham Wald pointed out the flaw in their logic: these planes survived. The planes that didn’t return likely had critical hits in the undamaged areas. The takeaway? Focusing only on successes gives you a distorted picture of reality. Failure tells the part of the story that success conveniently forgets. 

Failure as Feedback 

Failure isn’t the opposite of success - it’s the process of getting there. The dopaminergic system in your brain thrives on trial and error. Dopamine, the neurotransmitter responsible for motivation, spikes when you make progress, even if it’s incremental. Failure, when reframed as feedback, becomes a critical part of this loop. 

Carol Dweck’s research on growth mindset shows that people who view failure as an opportunity to learn (rather than a personal flaw) are more likely to persist and ultimately succeed. In fact, neuroplasticity, your brain’s ability to rewire itself, thrives on failure. Every mistake strengthens neural connections, making your brain more adaptable and better equipped for future challenges. 

In short, failure is your brain’s favorite teacher...it’s just not great at PR. 

Failure forces you to confront the uncomfortable truth that life doesn’t care about your plans. It humbles you, dismantles your illusions, and makes you question what you’re really made of. And isn’t that the point? To be tested, challenged, and occasionally reduced to a puddle of existential despair? 

How To Embrace Failure (Without Losing Your Mind) 

1. Reframe It as Data 

Failure isn’t personal - it’s information. Treat it like a scientist analyzing an experiment. What worked? What didn’t? What can you change next time? This shift in perspective activates your prefrontal cortex, reducing the emotional sting and turning failure into a problem-solving exercise. 

2. Celebrate Micro-Failures 

Set small, manageable goals that you’re likely to fail at occasionally. Missed a workout? That’s feedback. Ate an entire pizza instead of meal prepping? That’s data. The key is to normalize failure as part of the learning process. 

3. Seek Diverse Perspectives 

Survivorship bias thrives in isolation. Surround yourself with people who openly share their failures - mentors, friends, or even online communities. Hearing about others’ struggles can remind you that failure isn’t a personal failing; it’s universal. 

4. Practice Self-Compassion 

Studies show that self-compassion improves resilience and reduces the fear of failure. Talk to yourself like you would a friend who’s struggling. Unless you’re a terrible friend, in which case, practice being nicer. 

5. Focus on the Process, Not the Outcome 

Success is never guaranteed, but effort always is. By shifting your focus from outcomes to actions, you take control of what you can influence and let go of what you can’t. 

So the next time you fail (and you will) remember this: you’re not the only one. Every brilliant inventor, successful entrepreneur, and Oscar-winning actor has been there, standing in the wreckage of their best-laid plans, wondering what went wrong. The difference isn’t talent or luck; it’s persistence. 

Failure is a detour. And sometimes, the detour is where the real journey begins. So pick yourself up and start climbing again. You might just find that the struggle was the point all along. 

Fibre: The Unsung Hero of Your Diet, Microbiome, and Entire Existence... 

Fibre is the dietary equivalent of that one friend who always shows up to help you move but gets no credit for it. Despite its lowly status as "just roughage," fibre is a cornerstone of human health, quietly doing the unglamorous work of keeping your gut in check, your microbiome happy, and your bowels, brain, and body functioning like a well-oiled machine. And yet, most of us are criminally underfeeding ourselves this essential nutrient. 

What’s more is that our modern obsession with low-carb diets has left us in a fibre famine and we’re declaring open war on our collective intestines. 

The Fibre Dream Team  

1. Soluble Fibre 

Soluble fibre dissolves in water to form a gel-like substance. Found in oats, beans, and fruits like apples, it slows digestion, stabilizes blood sugar, and lowers cholesterol. Think of it as the glue that holds your metabolism together. 

• Microbiome Role: Soluble fibre ferments in your gut, feeding beneficial bacteria like Bifidobacteria and Lactobacilli, which produce short-chain fatty acids (SCFAs). SCFAs help reduce inflammation and even impact brain health. 

2. Insoluble Fibre 

Insoluble fibre is the rugged, indestructible cousin of soluble fibre. Found in whole grains, nuts, and vegetables like carrots, it doesn’t dissolve but adds bulk to your stool, keeping you regular. It’s the personal trainer for your colon. 

• Microbiome Role: While less fermentable, insoluble fibre keeps things moving, preventing constipation and ensuring that toxins and waste don’t linger like door to door salesmen. 

3. Resistant Starch 

Resistant starch is found in foods like green bananas, cooked and cooled potatoes, and legumes. It resists digestion in the small intestine, making its way to the colon, where it becomes a feast for your gut bacteria. 

• Microbiome Role: Resistant starch is a powerhouse for producing SCFAs, particularly butyrate, which strengthens your gut lining, reduces inflammation, and even plays a role in cancer prevention. 

4. Prebiotic Fibre 

Prebiotic fibres are specific types of fibres (like inulin, GOS, and FOS) that selectively feed beneficial gut bacteria. Think of them as fertilizer for your microbiome garden. Found in foods like onions, garlic, chicory root, and dandelion greens, they’re essential for maintaining a balanced gut ecosystem. 

• Impact on Microbiome: Prebiotics encourage the growth of beneficial microbes, crowding out harmful bacteria and boosting the production of SCFAs. A thriving microbiome doesn’t just affect your gut - it influences immunity, mental health, and even your risk of chronic disease. 

How Much Fibre Do You Actually Need? 

The ideal fibre intake for an adult is 25-38 grams per day, depending on gender and caloric needs. Yet most people consume a pathetic 15 grams or less 9a fibre drought that has serious repercussions for your microbiome, brain, and beyond) 

Risks of a Low-Fibre Diet: 

1. Microbiome Mayhem: Beneficial bacteria starve, while opportunistic, inflammation-promoting microbes take over. 

2. Chronic Disease: Increased risk of heart disease, diabetes, and certain cancers. 

3. Bowel Dysfunction: Constipation, hemorrhoids, and even diverticulosis (little pockets in your colon that can get infected). 

4. Brain Fog: Emerging research links SCFAs from fibre fermentation to brain health. A fibre-poor diet might starve not just your gut but also your mind. 

How to Increase Fibre Without Regretting It 

If you’re currently surviving on processed carbs and protein bars, don’t suddenly throw 50 grams of fibre at your unsuspecting digestive system - it will revolt. Gradually increase your intake over a few weeks, allowing your gut to adjust. 

Pro Tips for Upping Fibre: 

1. Start with Breakfast: Add a tablespoon of psyllium husk to your oatmeal or yogurt. It’s high in soluble fibre and great for keeping things, uh, moving. 

2. Snack Smart: Opt for mixed nuts, berries, or air-popped popcorn instead of chips. 

3. Double Down on Veggies: Add an extra serving of leafy greens or cruciferous vegetables to your meals. 

4. Experiment with Pulses: Lentils, chickpeas, and black beans are fibre goldmines. Sneak them into soups, salads, or even brownies (yes, really). 

Debunking the Fibre Myths 

1. IBS and Fibre 

If you have IBS or IBD, you might have been told to avoid fibre. This advice is outdated and overly simplistic. 

• During flare-ups or post-surgery, low-fibre diets might be necessary for healing. 

• Otherwise, focus on low-FODMAP fibres like psyllium husk, oat bran which are gentler on sensitive guts. 

2. Fibre Supplements Are Cheating (They’re Not) 

As someone who loves food but also values my bowels, I rely on psyllium husk. These supplements are not shortcuts - they’re efficient tools, particularly for people struggling to get enough fibre through diet alone. Just don’t forget to drink plenty of water, or you’ll turn your colon into a bricklaying factory. 

Want to hit 15 grams of fibre without breaking a sweat? Here's a few suggestions that I routinely throw into my plans: 

• Breakfast: Oatmeal with flax seeds, berries, and a dollop of almond butter (10g). 

• Snack: A handful of nuts and an apple (5-7g). 

• Lunch: Lentil soup with a side of whole-grain bread (15g). 

• Dinner: Grilled chicken with quinoa and roasted Brussels sprouts (10g). 

That’s 40+ grams, and you didn’t even have to choke down a green smoothie! (although I also approve of that) 

You don’t need a fancy detox in 2025. You need fibre. For your gut, your brain, and your future self who doesn’t want to spend hours regretting life on the toilet. Eat it, embrace it, and let it do its thankless, life-altering work! 

The Paradox of Choice:

Or How I Learned to Stop Staring at My Closet and Start Living 

There’s a peculiar form of hell we’ve created for ourselves in the modern world: choice paralysis. It’s that deer-in-headlights moment when confronted with an overwhelming number of options - what shirt to wear, what Netflix show to binge, what condiment to put on your sandwich...and it leaves you frozen, indecisive, and quietly loathing yourself for making such a big deal out of something so trivial. 

“Anxiety is the dizziness of freedom.” (Søren Kierkegaard )... this wasn’t to reference the 47 nearly identical shades of beige sweaters at H&M, but the sentiment fits. Too much freedom, i.e. too much choice, isn’t liberating; it’s exhausting. And I wish someone had told me this when I was younger, before I decided I needed 14 pairs of shoes to feel like a functioning adult. 

Choice can become a form of mental tax. 

The paradox of choice is this: the more options we have, the less satisfied we are with whatever we choose. Psychological research suggests that too many choices lead to higher levels of stress, anxiety, and even regret. 

You see every choice you make has a cognitive cost. Your brain, magnificent as it is, burns glucose like a kid raiding a cookie jar every time it has to weigh pros and cons. The more trivial decisions you pile onto your day; what coffee to order, what shirt to wear, which toothpaste to buy... the less mental bandwidth you have for the decisions that actually matter, like how to navigate your career or whether to book a doctor’s appointment. 

Take your wardrobe. A closet bursting with options might seem like a sign of success, but it’s really just a minefield of decision fatigue waiting to detonate. You stand there every morning, staring at the clothes you once thought you needed, as the seconds tick away and your existential dread rises like a poorly made soufflé. 

Want a simpler life? Pare it down. Steve Jobs famously wore the same black turtleneck and jeans every day... not because he lacked imagination but because he had bigger things to think about than what to wear. It’s not laziness; it’s strategy. 

Now, I’m not saying you should banish all variety from your life. Novelty is a core ingredient of human happiness. Without it, we stagnate, trapped in the dull monotony of routine. But for something to feel truly novel, it needs to contrast against a backdrop of simplicity. 

Think of your life as a symphony. The novel experiences like travel, relationships, trying that suspiciously spicy taco are the crescendos. But crescendos only work if they’re grounded in the steady rhythm of everyday simplicity. Otherwise, everything becomes noise. 

So to streamline your life:  

1. Embrace Decision Uniforms 

• What It Is: A set of go-to choices for repetitive tasks - clothes, meals, workout routines. 

• Why It Works: By automating small decisions, you free up mental space for more important ones. 

• How to Do It: Limit your wardrobe to versatile basics. Pick a “weekday breakfast” (mine is oatmeal with a spoon of existential dread). 

2. Set Defaults for Trivial Decisions 

• What It Is: Pre-deciding choices so you don’t waste time deliberating. 

• Why It Works: Your brain loves default settings - it’s why most people never change their phone’s ringtone. 

• How to Do It: Decide once. Always order the same coffee. Always wear the same running shoes. Always buy the same brand of toothpaste. 

3. Create Boundaries for Variety 

• What It Is: Allocating specific times or areas for novelty so it doesn’t bleed into every aspect of your life. 

• Why It Works: Keeps novelty exciting without overwhelming your routine. 

• How to Do It: Save experimental cooking for weekends. Limit your streaming options to a shortlist instead of aimlessly scrolling. (No one has ever been happy after 15 minutes of Netflix indecision.) 

4. Learn the Power of “Good Enough” 

• What It Is: Choosing something that’s adequate rather than perfect. 

• Why It Works: Perfectionism is just procrastination in a nicer outfit. 

• How to Do It: Stop researching the “best” anything - best phone, best mattress, best cheese. Pick one that checks most boxes and move on with your life. 

5. Ritualize the Big Decisions 

• What It Is: Establishing habits or rituals around decisions that matter. 

• Why It Works: Reduces stress and builds confidence in your choices. 

• How to Do It: Set a recurring calendar event for major life reflections - career goals, personal growth, whether you’re emotionally ready for a pet hedgehog. 

Life is a finite resource, and every moment you spend agonizing over choices is a moment you’ll never get back. Streamlining your life isn’t about settling for less; it’s about making space for what matters. By reducing the mental clutter of trivial decisions, you create a mental sanctuary for creativity, curiosity, and meaning. 

So simplify. Strip away the excess. Make your everyday life a canvas of clarity, so when the truly novel moments come along, they burst with color and significance. After all, life isn’t about having more...it’s about being more. And no amount of shirts in your closet can change that (hard learned lessons from excess). 

Internal Family Systems:

Meeting the Chaotic Cast of Characters in Your Own Mind 

I came across an interesting article in an online blog that discussed the concept of “Internal Family Systems”, essentially a subtype of therapy. 

It’s based on the idea that your mind is not a singular entity. It’s more like a dysfunctional family Thanksgiving, complete with a judgmental aunt (your inner critic), a people-pleasing cousin (your self-doubt), and that one rebellious sibling (your self-destructive tendencies) who always seems to set something on fire. It’s a therapy model that doesn’t just acknowledge your inner chaos but invites each voice a seat at the table. 

The blog sparked an urge to dive into this peculiar rabbit hole and here’s what I found out: 

It was developed by a Dr. Richard Schwartz in the 1980s, and it’s both a psychological framework and a deeply humbling reminder that you are not as in control of yourself as you’d like to believe. At its core, IFS posits that the human mind is made up of distinct “parts,” each with its own motivations, fears, and roles. The goal? To identify, understand, and harmonize these parts, so you can live a life guided by your calm, compassionate self - the version of you that isn’t screaming internally 24/7. 

IFS describes your psyche as having multiple “parts,” and while that might sound like something out of Fight Club, it’s grounded in evidence-based psychology and neuroscience. These parts fall into three main categories: 

1. Exiles 

• These are the wounded parts of you, carrying the pain, shame, or fear from past traumas. They’re often buried deep, locked in metaphorical basements, because the rest of your psyche finds them too overwhelming to face. 

• Exiles are linked to heightened activity in the amygdala, the brain’s fear and trauma center. 

2. Managers 

• These parts are the overachieving perfectionists, the micromanagers, and the control freaks who try to keep the exiles suppressed. They’re the ones saying, “If we just work harder, no one will notice how broken we are inside.” 

• Managers align with prefrontal cortex activity, responsible for planning, self-regulation, and, let’s face it, overthinking. 

3. Firefighters 

• The firefighters are impulsive and reactive. When the exiles’ pain breaks through, they jump into action to numb or distract you—think binge-eating, substance use, or rage-quitting your job. They’re not subtle, but they mean well. 

• Firefighters often hijack the reward system, releasing dopamine to temporarily mask emotional pain. 

Beneath all the noise is your Self...the calm, wise, unflappable core of your being. The Self is the part of you that doesn’t freak out when the exiles cry or the firefighters set your emotional house on fire. IFS therapy aims to help you access this Self, which can then act as a compassionate leader for your internal family. 

Functional MRI studies suggest that cultivating Self-leadership reduces amygdala hyperactivity and enhances connectivity in the default mode network (DMN), the brain’s system for self-reflection and introspection. Regularly engaging the Self through practices like mindfulness or therapy may even rewire neural pathways, promoting emotional resilience. 

IFS is rooted in the idea that multiplicity is not pathology. Just because you feel like you’re being torn in different directions doesn’t mean you’re broken; it means you’re human. Unlike traditional models that pathologize inner conflict, IFS embraces it. Each part of you, no matter how maladaptive, is trying to help in its own way. 

Take that inner critic who never shuts up. You might hate it, but it’s just trying to protect you from failure or rejection. Or the part of you that overeats when stressed? It’s doing its best to soothe you, albeit in a ham-fisted way. In IFS, the goal isn’t to silence these parts but to understand their fears and reassign them healthier roles. 

While IFS may sound abstract, it’s backed by high-quality evidence: 

A 2013 study published in the Journal of Rheumatic Diseases found that IFS significantly reduced symptoms of depression, anxiety, and physical pain in patients with rheumatoid arthritis. 

In 2021, a randomized controlled trial in Frontiers in Psychology demonstrated that IFS improved emotional regulation and reduced PTSD symptoms in trauma survivors. 

From what I’ve read, brief moments of mindfulness or journaling can help to tap into your calm, compassionate Self. Imagine that you’re the CEO of your mind, listening to each department’s concerns without letting anyone stage a coup. 

Realistically no one has their inner family completely under control. We’re all just fumbling through life, trying to keep the managers from overworking us, the exiles from drowning us in pain, and the firefighters from setting the whole place ablaze. 

So the next time you feel like your mind is a circus and you’re the hapless ringmaster, remember this: every chaotic, neurotic part of you has a purpose. They’re not your enemies; they’re just misguided allies. And with a little patience and a lot of self-compassion, you can turn your inner family from a dysfunctional sitcom into something resembling harmony. 

Life isn’t about banishing chaos...it’s about learning to dance with it. Or, at the very least, making sure the firefighters don’t bring marshmallows to the next emotional meltdown. 

A little bit of help from my friends

(yes.. that’s you!) 

If you’ve stuck with me through this newsletter...digesting my musings on microbiomes and why life is a weird cosmic joke played on our fragile human bodies... you’ve already proven yourself to be a kindred spirit. So, it’s only natural I’d turn to you for a little support. 

Here’s the thing: the paperback version of my book is out now. It’s lighter than the hardback, both physically and on your wallet (a win-win for your bookshelf and your budget). Inside, you’ll find everything from gut health advice to sleep tips to the existential hilarity of navigating health in a world that seems hellbent on making us all tired, bloated, and mildly unhinged. It’s got evidence-based insights and, of course, plenty of dark humor - because if we can’t laugh about the absurdity of our biology, what’s the point? 

If you’ve enjoyed the wit, wisdom, and occasional existential crises in these newsletters (or my videos), I humbly suggest that this book is all that and more: condensed, portable, and ready to live on your nightstand, your train commute, or even your bathroom shelf (no judgment). 

So, if you’re curious to explore health advice with a side of gallows humor or if you’re just in the market for a paperback that’s cheaper than its hardback sibling here you go: 

Now, go forth and read - or not. Either way, I’m still here, spilling my guts (pun intended) in your inbox.