Multiple studies have now confirmed a dramatic link between the health of our microbiome - the trillions of bacteria that live in our digestive tract and help fight invading viruses - and our likelihood of getting devastating illnesses like COVID. The balance of these microscopic organisms can also influence the severity of infection, and impact our body's ability to combat lingering symptoms including inflammation, brain fog, fatigue, depression, and more. In The Anti-Viral Gut, Dr. Robynne Chutkan explains this groundbreaking research and offers a prescriptive plan for anyone recovering from a viral illness to rehab their gut microbes and restore their health. Low-fiber diets, limited exposure to nature, and overzealous use of pharmaceuticals have messed up our microbiome, making many of us susceptible to the worst long-hauler effects of COVID. But the good news is that unlike our genes, our microbiome can change dramatically in as little as thirty hours after food reaches the gut, offering a pathway back to health for those who are suffering, and proven protection for those who want to stay well. In this powerful road map to strengthening the gut immune system and feeling like 'you' again after illness, Chutkan gives practical advice for balancing diet, exercise, and time outdoors - vegetables, sweat, and dirt - to optimize overall health. The Anti-Viral Gut includes: a step-by-step nutrition plan, including 25 recipes and an explanation of which foods and preparation methods bring you the fastest results; protocols for replacing immune-suppressive, microbiome-disruptive medications with safer alternatives; guidelines for exercise, sleep hygiene, and intermittent fasting; methods for working mindfulness, breathwork, and meditation into your daily routine; advice on maximizing the potent anti-viral effects of nature. Complete with inspiring stories from Dr. Chutkan's own patients who have battled COVID, The Anti-Viral Gut will empower readers to jump-start their journey toward healing.