Kickstarting Your Day the Gundry Way
Dr. Steven Gundry, a renowned cardiac surgeon and author of The Plant Paradox, advocates for a morning routine centered on supporting gut health and reducing inflammation caused by certain plant proteins called lectins. His daily recommendations emphasize hydration, targeted supplementation, and a specific eating schedule to optimize wellness and longevity. The principles are not about strict deprivation but rather about intelligent swaps and timing.
The Morning Protocol: Key Elements
Dr. Gundry's mornings often begin long before breakfast is even considered. The initial hours are dedicated to preparing the body for the day's nourishment, not overwhelming it with food. Here's a breakdown of his typical recommendations:
- Hydration is first: Before consuming anything else, Dr. Gundry suggests drinking a large glass of water. This helps to rehydrate the body after a night of sleep and jumpstarts the digestive system. Some of his supplements, like magnesium, are also often taken with this initial glass of water.
- Polyphenol power shot: A key part of the morning ritual is a 'shot' of polyphenol-rich extra virgin olive oil (EVOO). These powerful plant compounds help nourish beneficial gut bacteria, providing fuel for a healthy gut microbiome. This practice is based on the Mediterranean diet tradition but amplified to deliver a concentrated dose of antioxidants.
- Strategic coffee timing: For those who enjoy coffee, Dr. Gundry recommends waiting at least an hour after waking before having your first cup. This is based on the body's natural cortisol cycle, where cortisol levels are naturally high in the morning. Waiting to consume caffeine can help avoid a jittery feeling and maximize the energy boost later in the morning. Gundry-approved coffee can be consumed black or with specific unsweetened milks like almond or hemp milk.
- Morning movement: Dr. Gundry promotes the concept of "exercise snacking"—short bursts of activity throughout the day. This could involve simple movements like squats while brushing your teeth, a brisk walk, or other brief, intentional physical activity to boost metabolism.
- Supplement stack: Gundry MD offers a range of supplements designed to support his dietary principles. In the morning, he may suggest options like Bio Complete 3 (a combination of pre-, pro-, and postbiotics for gut health) or Vital Reds (a polyphenol-rich drink mix). Supplements like Vitamin C are also emphasized for their numerous health benefits.
Intermittent Fasting and Breakfast
Many who follow Dr. Gundry's program also practice intermittent fasting, often skipping breakfast entirely or delaying their first meal until later in the day. This allows the body to complete its natural detoxification processes and rest the digestive system. When breakfast is consumed, it is entirely lectin-free.
Common Dr. Gundry breakfast options include:
- Smoothies: Made with low-lectin ingredients like coconut milk, avocado, green plantains, and berries, which are lower in sugar.
- Yogurt and berries: Utilizing lectin-free coconut or almond-based yogurt, topped with a handful of fresh berries.
- Lectin-free eggs: Sourcing pastured, lectin-free eggs is a crucial distinction. These eggs come from chickens fed a specific diet, and they can be prepared in various ways.
- Lectin-free granola: Homemade granola using approved nuts (like walnuts, pecans, macadamias), seeds, and allulose sweetener is a popular option.
The Lectin Philosophy in the Morning
The core of Dr. Gundry's dietary advice revolves around the concept that lectins can cause inflammation and contribute to various health issues. Therefore, his morning recommendations are designed to avoid lectins while providing nutrient-dense, gut-supportive foods. This involves careful ingredient selection and preparation.
| Feature | Conventional 'Healthy' Breakfast | Dr. Gundry-Aligned Breakfast |
|---|---|---|
| Carbohydrate Source | Whole-wheat toast, oatmeal, grain-based cereals | Lectin-free bread (sorghum, almond flour), sweet potato, compliant vegetables |
| Dairy | Cow's milk, conventional yogurt, cheese | Coconut yogurt, sheep or goat yogurt, specific aged cheeses |
| Fats | Margarine, vegetable oils | Polyphenol-rich extra virgin olive oil, avocado, macadamia nuts |
| Protein | Conventional eggs, milk | Pasture-raised lectin-free eggs, wild-caught seafood (less common for breakfast) |
| Fruit | Ripe bananas, apples, tropical fruits | Limited berries, avocados, olives (technically a fruit) |
| Rationale | General health guidelines, fiber, convenience | Anti-inflammatory, lectin-avoidant, gut health focus |
A Morning Routine for Gut Health
The emphasis on gut health in Dr. Gundry's morning routine is not accidental. The gut microbiome is central to his philosophy, and many of his recommendations—from polyphenols to prebiotics and probiotics—are aimed at fostering a balanced and thriving gut ecosystem. A healthy gut is linked to improved energy, clearer skin, and overall well-being, which is why the morning sets the tone for the rest of the day.
Conclusion
Dr. Gundry's approach to the morning routine is a holistic one, encompassing hydration, supplementation, movement, and mindful eating tailored to his lectin-free philosophy. His answer to the question, "What does Dr. Gundry say to do every morning?" is not a single action but a series of interconnected steps designed to minimize inflammation, support the gut microbiome, and maximize energy. By prioritizing water, polyphenols, and careful food choices, followers aim to establish a foundation for long-term health and vitality. While some of his theories are debated within the wider medical community, his focus on whole, unprocessed foods and gut health resonates with many seeking to optimize their diet.
