Right. Here's your gut protocol. This one's different — timing matters more than dosage. Get the timing wrong and half of this stack is wasted.

First thing in the morning. Empty stomach.

Probiotics — a multi-strain formula. At least 10 billion CFU. Look for Lactobacillus rhamnosus, Bifidobacterium longum, and Saccharomyces boulardii. Empty stomach is critical — food triggers acid, acid kills probiotics before they reach your intestines. Wait 20 to 30 minutes before eating.

L-Glutamine — 5 grams. Same time. Empty stomach. The primary fuel source for the cells lining your intestinal wall. If you have permeability issues — leaky gut — those cells are damaged and starving. Glutamine feeds them directly. Mix in water. Tasteless.

With meals. At minimum your largest meal.

Prebiotics — inulin, FOS, or acacia fibre. These feed the good bacteria you just planted with the probiotic. Probiotics without prebiotics is like planting seeds in sand. Take with food — fibre works best moving through your system with a meal.

Digestive enzymes — broad-spectrum with protease, lipase, and amylase at minimum. Take right before your meal, not after. They need to be in your stomach when the food arrives. Bloated after eating? Heavy for hours? Your enzyme production is likely low. This fixes the mechanical side.

Optional but worth considering.

Collagen — 10 grams. Hydrolysed collagen peptides. Provides the amino acids your gut lining uses to rebuild — glycine, proline, and glutamine. Supports the same repair work as L-Glutamine from a different angle.

That's the stack. Two time points. One empty stomach, one with food.

Probiotics seed the good bacteria. Prebiotics feed them. L-Glutamine repairs the gut wall. Digestive enzymes handle the workload. Collagen provides the building materials.

Give it four to six weeks. Digestive enzymes work immediately. Probiotics and prebiotics take one to two weeks to shift the balance. L-Glutamine and collagen need four to six weeks to repair the lining. The gut didn't break overnight.

If brain fog is part of your picture, ask me about the brain journey — the gut-brain axis is real and this stack directly supports it. And if you're getting sick often, the immunity journey connects right here. Fix the gut, fix the immune system.

These are educational recommendations based on published research and my training in biohacking and neuroscience. Talk to your doctor before starting. Your body, your call.