You're Eating What?

STORY

I know I’ve touched on this before. Lately though, I've had a lot of people around me getting sick… and the suns out! So I’m going to do my best not to sound preachy here… but when I say I 110% recommend adding a daily fermented food into your diet, I mean it.

I’m not big on buzzwords like “superfood.” Honestly, the term is mostly a marketing gimmick. There’s no such thing as one single food that will transform your health. That said, you can build your own version of a “superfood;” but it takes a smart combination of nutrient-dense foods working together.

Take blueberries, for example. You’ll typically hear people call them a superfood. While that’s mostly hype, it’s not total nonsense. They’re packed with polyphenols (especially anthocyanins, giving them that dark color), which are powerful antioxidants that aid in full-body health. Keyword here: aid. They’re great, but eating just blueberries doesn’t make your diet “healthy.”

I say all this so you don’t get suckered by food industry marketing. Now, let’s get to the real focus: fermented foods. What are they and why should you care?

Fermentation is a natural metabolic process where microorganisms (like bacteria or yeast) break down sugars into acids, alcohol, or gases. For example, lactic acid bacteria ferment milk into yogurt or cabbage into sauerkraut. It’s not just about flavor or longer shelf life though. Fermented foods are loaded with probiotics, the “good” bacteria that help balance your microbiome and improve nutrient absorption. (Fun fact: most of your digestion is done by bacteria; pretty wild, right?)

If that didn’t convince you, fermentation also:

So here’s why I’m pushing this:

There was around a year where I was constantly sick. I couldn’t fight off a cold for more than a few weeks at a time. Even though I ate my veggies, had fruit, took vitamins, worked out when I wasn’t laid out; and still, nothing helped. It was frustrating. Eventually, I started digging into the immune system and gut health. This led me to fermented foods.

I added them to my daily routine and upped my fiber intake with more fruits, veggies, beans, and whole grains (you can approach it however you’d like). Why fiber? Because fiber is food for your gut bacteria. The good kind. If you’re going to start eating fermented foods, make sure you’re also fueling those probiotics with plenty of fiber.

Reminder:
Increase your intake of fermented foods and fiber gradually. Give yourself a week or two, bumping the amount up every few days. Trust me, don’t just start slamming them all at once… I’ll leave it at that.

EXERCISE

A horizontal pulling bodyweight exercise where you pull your chest toward a bar or rings while youre body remains straight, with feet on the ground or elevated.

Great substitute for the pull up if you don’t have a lat pull machine, cannot quite do a pull up, or don’t have access to a supported version.

Muscles Worked:

Why Its Effective: Builds foundational pulling strength | Improves scapular stability and posture | Scalable for all levels (adjust angle or foot position to make easier/harder) | Great alternative to pull-ups or as a prep progression.

Tip: Keep your body in a straight line (like a plank) and pull the chest to the bar, not the neck. Don’t let your hips sag or flare up.

FOODS/SUPPLEMENTS

An essential mineral involved in over 300 biochemical processes in the body, including muscle function, nerve signaling, energy production, and sleep regulation.

Highlights:

Best Forms & Dosage if Supplementing:

Tip:
If your diet lacks greens, nuts, seeds, or whole grains, you're likely low. Supplementing can help, but always start low and assess how your body responds.

Nothing Beats Whole Food Form. Especially The Bioavailability.

MINDSET

Your immune system isn’t just there to fight off the occasional cold. It’s your first line of defense, your internal armor, and the foundation of recovery, energy, and long-term performance.

Too many people only think about their health when they lose it. But real power comes from treating your health like an investment, not an emergency. The food you eat, the sleep you get, the stress you manage, and the way you train; it all adds up.

Strong body. Strong mind. Resilient system.
Your health isn’t just physical, it’s strategic. Train your immune system the same way you train your body: with consistency, intention, and respect.

COACHING & PROGRAMMING

If you’ve been enjoying the value in these weekly drops, imagine what we can do together with a fully customized plan built for your goals, your schedule, and your life.

👉 Online Coaching + Programming — just $99/month

You’ll get:

Refer a friend, and both of you get it for just $69/month for the first 90 days.
💪🏼Train with a partner. Save together. Win together.

And here's the no-BS guarantee:

Give me 12 weeks. If you don’t see real progress toward your goals, I’ll coach you for free until you do.
Results, or I stay in the fight with you until we get them.

Or if you arent ready for that commitment: I offer one-time plans on training or nutrition that are structured for you to reach your goals!

Hit reply or DM me “READY” to get started; or send this to someone who’s hungry for that next level.

Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard