Maintaining a healthy gut biome and one’s digestive health is a key part of staying well. The ability to absorb the nutrients we consume affects all the other systems of the body. However, achieving balance in the gut is often easier said than done given the array of factors that might impact each individual person. Things such as inflammation, gut microbiota imbalance, and more can lead to Leaky Gut Syndrome which could allow potentially concerning substances to pass through the intestinal wall.

In fact, recent research from the University of Maryland displays that stressors such as poor diet, genetic predisposition and more can affect what the researchers coined as the zonulin pathway, a key part of maintaining gut health. However, there is a common protocol, known as “the 4R protocol,” that can aide individuals in supporting gut healing and health if something is amiss. The four steps are as follows: remove, replace, reinoculated, and repair.

In step one, removing inflammatory triggers and pathogens commonly known to affect the gut will make way for other steps to be more effective. Examples of these triggers include alcohol, gluten, refined starches and sugar, and other food sensitivities. Generally, these are the foods and beverages known to be less healthy for you.

The second step, replacing, marks an effort to replace the triggers removed in the first step with more gut-friendly alternatives. High-fiber foods including vegetables, fruits, and nuts are an easy first choice. Other nutrient dense foods like omega-3 fatty acids found in fish, extra virgin olive oil, mushrooms, and anti-inflammatory herbs and spices can all aide in getting your gut back on track.

Step three, reinoculate is geared towards realigning the intestinal microbiota with beneficial bacteria. As such, probiotic supplements and fermented foods such as cultured dairy, fermented vegetables, fermented soy products, and beverages like kombucha are all incredibly helpful. The friendly bacteria residing in everyone’s gut need these probiotics to say in top shape.

The final step of repair strives toward repairing one’s intestinal lining with specific nutrients and herbs known to decrease intestinal permeability and inflammation. Depending on an individual’s diets, dietary needs, and supplement needs, this could look different for everyone. Common examples include zinc, Vitamin D, polyphenols, and more, but it is best to consult a health and wellness expert like the ones at Pria regarding your specific, individual needs.

These four steps, especially followed under the guidance of one of Pria’s health and wellness experts, can cure signs and symptoms of an unhealthy gut. If you suffer from an upset stomach, unintentional weight changes, sleep disturbances, or any other experiences you believe might be alleviated by reexamining your gut health, reach out today. Call our office at 410-565-6552 to speak with us today!



In taking a holistic approach to one’s health, good quality sleep is a key, if under-appreciated factor. When thinking about achieving a healthier lifestyle and shedding extra pounds, it is instinctual to think of the foods you’re eating and daily exercise. However, the quality of your sleep may be undermining results and ultimately become detrimental, as studies from the University of Chicago, the University of Wisconsin, and published in the International Journal of Behavioral Nutrition and Physical Activity present.

The recommended amount of sleep for the average adult is between seven and nine hours a night, as stated by the American Academy of Sleep Medicine and Sleep Research Society. In studies, when this average sleep pattern is altered, the effects are startling. For example, sleep-restricted participants in a study consumed 130% of their caloric requirements, doing a large part of this additional eating in the late evening following dinner. The on average 550 additional calories during the night hours resulted in the study’s sleep-restricted group gaining 1 kg (2.205 pounds) after just five nights. On the other side of things, for sleep-deprived obese patients who increased their nightly amount of sleep, effects such as a reduced body mass index, a greater willingness to exercise, and fewer cravings for sweet and salty foods were noted.

A third study conducted in 2016 featured ten overweight nonsmoking adults with an average age of 41. The intervention in this group featured a moderate caloric restriction, typical to most weight loss efforts, but with either 8.5 or 5.5. hours of sleep an evening. The results of this study were indicative: the curtailment of patients’ sleep decreased the proportion of weight lost as fat by 55% in the just 14-day study. The conclusions of the study note that results “shed new light on the paradoxical association of human obesity with loss of the most energy-efficient and sedentary human behavior: sleep.”

The illogical nature aside, the results due not lie. A crucial component to a healthy lifestyle, especially for an individual interested in losing weight in a healthy manner, is to get between the recommended seven to nine hours of sleep. By slipping into bed a few hours earlier or rising a few hours later, you can remarkably impact the present and future of your own health. Used to a nightly four hours and supplementing that with a cup (or four) of coffee? The experts at Pria Wellness can help put you on track. Book an appointment online or call today at 410-565-6552.



Water and Weight Loss
Water can play a pivot role in your weight loss efforts. Learn more about it below!

Whether or not you realize it, water is one of the most important elements involved in any successful weight loss program. Water not only is zero calories (and zero everything else), it’s also been shown to be effective at helping dieters lose even more weight in the same amount of time. Why does water play such a critical role in weight loss and how can you incorporate water into your weight loss regimen?


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