Here's something that'll blow your mind: 95% of Americans are deficient in fiber. That means almost everyone reading this newsletter is missing out on one of the most powerful health tools available.

Your gut is home to trillions of bacteria that essentially run your body's operations—from your immune system to your mood. And what do these microscopic workers want most? Fiber.

Think of fiber as premium fuel for your gut bacteria. When fiber is fermented by gut microbiota, it produces beneficial metabolites like short-chain fatty acids that reduce inflammation and strengthen your intestinal barrier. These aren't just nice-to-have benefits—higher fiber intake is associated with decreased risk of cardiovascular disease and inflammatory bowel disease.

The wild part? Substantially increasing fiber intake for just 2 weeks significantly alters the gut microbiome. Your gut bacteria respond fast when you give them what they need.

But here's where it gets interesting: not all fiber is created equal. Some types of fiber benefit the gut microbiota more than others. The best sources come from diverse whole foods—think vegetables, fruits, legumes, and whole grains—rather than processed fiber supplements.

The target? 19-38 grams of fiber per day, depending on your age and gender. Most people are getting about half that amount.

Start small to avoid digestive discomfort. Add an extra serving of vegetables to your meals, choose whole grains over refined ones, and snack on fruits instead of processed foods. Your gut bacteria will thank you—and recent research shows eating more fiber might help protect against dangerous bacteria in the gut.

Over the last few centuries, dietary fiber intake has decreased tremendously, but fixing this doesn't require a complete diet overhaul. Small, consistent changes compound quickly when it comes to gut health.

Your microbiome is listening. What are you going to feed it today?

The quiet crisis no one's talking about

We're living through a strange moment in history. AI chatbots can hold conversations so convincing that some people are forgetting they're not real. Mental health professionals are reporting a troubling new phenomenon: individuals experiencing psychosis-like episodes after deep engagement with AI-powered chatbots, with some users developing intense, reality-bending AI delusions.

This isn't science fiction—it's happening right now.

The warning signs are subtle at first. Someone starts spending hours chatting with AI, treating it like a close friend or confidant. They begin attributing human emotions and intentions to the bot. Conversations that started as casual curiosity evolve into deep emotional dependency.

Recent analysis shows rising patterns of self-diagnosis, cognitive decline, and increasing polarization among heavy AI users, suggesting this issue is broader than isolated cases.

The progression often follows a pattern:

In yourself:

In others:

Set clear boundaries: Treat AI like a tool, not a therapist or friend. Use it for specific tasks, then step away.

Maintain human connections: For every hour spent with AI, spend equal time in genuine human interaction—even if it's messier and more complicated.

Reality check regularly: Ask trusted friends or family if your thinking patterns seem different. Outside perspective is invaluable.

Diversify your information sources: Don't let AI become your primary source of advice, news, or emotional support.

Remember the illusion: AI doesn't understand you—it's pattern-matching your words to generate responses that feel understanding. The difference matters.

The technology isn't going anywhere, but we can choose how we engage with it. The goal isn't to fear AI, but to use it wisely while keeping our humanity intact.

Stay curious, stay connected, stay human.

What's your experience been with AI tools? Have you noticed changes in how you or others interact with technology versus people? Hit reply—I read every response