Rebuild your gut with food, not powders.
I'm J-Bone: nine years flying CH-47 Chinooks, and seven years rebuilding my gut after a colon cancer diagnosis at 50. Gut Pilot is the flight plan I use, sent weekly in The Left Seat.
Three phases, in this order
Fiber is Batman. Ferments are Robin. Robin shows up first so Batman has a team to feed.
- PHASE 1
Ferments first
Reinforce the crew. Kefir, plain yogurt, sauerkraut, kimchi, real fermented pickles and a daily brine shot. Refrigerated and live only. Shelf-stable doesn't count.
- PHASE 2
Fiber second
Feed them. Beans, lentils, chia, ground flax, oats, berries, greens. Ramp up gradually from food. No fibermaxxing, no chicory-root powders.
- PHASE 3
Hydration third
Keep it all moving. More fiber needs more water. Trust your instruments, not how you feel today.
My scars are your strategy
Most people make these decisions once, with no one in the left seat. I've been working through them for seven years: a cancer diagnosis, a long food-first gut rebuild, and three back surgeries in thirteen months that I refused to let undo it.
I don't sell supplements. I eat the food, track the numbers, and tell you what happened, in my case. You decide what fits yours.
Knowledge imbalance is the heaviest lift in life.
J-Bone's Rebuild Plan
- 4-day bodyweight program with animated demos, spine-safe
- 7 days of rations, 4+ fermented servings a day
- 40 recipes, from brine shots to batch-cooked lentils
Take the left seat
One email a week: three things to know, two questions to ask, one thing to do. Gut, back, and the other heavy lifts.