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Read this on Dango.co=E2=80=8B

For the past 5 months, my f= amily has been nomadic. We started off in Bangkok, then went to Vietnam, and= ended up in Mexico by the time it was all done.

While living in Mexico, th= e food was incredible, but the problem was that vegetables were nearly impos= sible to find. Tacos, tortas, rice, beans, meat...they're all delicious. Ple= nty of calories but almost zero fiber.

This isn't just happening i= n Mexico either. Around 90 to 97% of people in the West aren't getting enoug= h fiber on a daily basis.

And here I was, a health c= oach who preaches the fundamentals, living in an environment where one of th= e most important fundamentals was nearly missing to get through food alone. <= /p>

While on my travels to Asi= a, I acquired a big bag of psyllium husk. I usually put this in my protein s= hakes but seeing how I wasn't eating enough veggies, I asked myself a simple= question:

What would happen i= f I max-dosed psyllium husk until my trip ended in 21 days?

So I took two heaping tabl= espoons three times a day before every meal (48=E2=80=9356 grams of fiber in= total).

Here's everything I learne= d, the good, the bad, the ugly.

What Is Psyllium Husk

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Psyllium husk comes from t= he seeds of the Plantago ovata plant. It is a soluble fiber, which means it a= bsorbs water and forms a gel in your gut.

The gel is what makes it w= ork. It slows digestion, feeds gut bacteria, and helps regulate how your bod= y processes glucose and cholesterol.

Previously, I've called it= one of the most underrated supplements on the planet, but most people don't= know it or assume it's something their grandparents take for constipation. B= ig mistake.

What The Research Says

The benefits of psyllium h= usk go well beyond bowel movements.

A 2023 meta-analysis found a significantly reduced total cholesterol, blood pressure, fasting= blood sugar, and HbA1c.

A 2024 study in Gastro= enterology showed psyllium husk altered gut microbiota positively, redu= ced inflammation, and regulated bowel function in both directions. Another s= tudy found it reduced hunger and increased satiety between meals.

Most importantly, colorect= al cancer is now the number one cancer killer in people under 50. A meta-ana= lysis in The Lancet found that people eating the highest amounts of= dietary fiber had a 15 to 30% reduction in all-cause mortality.

Who Should And Shouldn't Take Psyllium Husk=

If you're not consistently= hitting 30 to 40 g of fiber per day through whole foods (and chances are, i= f you're reading this, you're not), then psyllium husk can be one of the sim= plest ways to close that gap.

It's especially useful if y= ou travel frequently, eat a high-protein diet, or live in an area where vege= tables aren't easy to come by.

That said, there are some p= eople who should avoid psyllium husk entirely:

Avoid psyllium entirely if= you have a history of bowel obstruction, severe GI narrowing, or difficult s= wallowing, or a known allergy to psyllium.

Use only with clinician gu= idance if you have IBD, diverticular disease, gastroparesis, diabetes, chron= ic kidney disease, or are on multiple GI=E2=80=91active drugs.

If you are on medications,= you want to take them at least two hours before or after, because it can af= fect absorption.

Now, the non-negotiable: I= f anyone decides to take psyllium husk, they are to drink plenty of water wi= th each dose. I learned this one the hard way.

What I Learned: Max Dosing Psyllium Husk Fo= r 21 Days
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For clarification: I did not dry-scoop psyllium husk like a madma= n. I put it into water like a civilized human being.

The Good

My appetite got better not= iceably. I was way fuller between meals, and this killed any desire I had to= have a snack. It wasn't just that I was trying to eat less; I just didn't w= ant to. That effect kicked in consistently around day three.

This coincided with my getting my abs back at 46= . No coincidence.

I also found that doing th= is, combined with eating foods not containing as much fiber (ex. protein chi= ps) helped balance out the meal by making me feel fuller and more satisfied.=

Around day 6 was when I fe= lt my digestion was the smoothest it had been in years. Not to get too deep i= nto it, but I used to fart a lot, especially after eating a meal.

Linda, my wife, God bless h= er soul, just thought I was a guy that farts a lot, but apparently, somethin= g was wrong in my gut that psyllium husk fixed.

After taking 21 days of ps= yllium husk, I found I had less gas and better gut health. While I felt full, I still felt a quiet calm in my stomach that I hadn't= noticed was missing.

The Bad
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Picture of me chugging several ounces of water after taking psyll= ium husk

It wasn't all rainbows and= butterflies, though. Days 1 and 2 were rough. I was tired and couldn't figu= re out why until I realized I wasn't drinking enough= water.

Psyllium husk absorbs a si= gnificant amount of water as it works. Once I increased my intake, the fatig= ue disappeared within a day. There was also bloating in the first week.
=
That feeling of fullness a= lso felt like my stomach was distended, and this is normal when you dramatic= ally increase fiber as well as water intake.

Probably the biggest drawb= ack was remembering to take it before my meals.

It's best to take psyllium= husk before a meal as it gives it time to form a viscous gel in your stomac= h to slow carbohydrate absorption and increase fullness during that meal. NG= L, remembering to do this was a bit of a pain.

The Ugly (Skip If You Don't Want To Hear M= e Wax Poetic About My Poop)
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The Bristol chart is a validated visual scale that turns your po= op into a clear one to seven score, making it easy for anyone to quickly spo= t what's normal versus constipation or diarrhea
<= /tr>

My bowel movements went fr= om 1 to 2x a day. Not to get too much into detail, but they were more solid,= cleaner, more complete, and way more efficient.

On the Bristol Cha= rt (see above), they went from a type 6 to a type 3-4.

My trips to the bathroom w= ere more, for lack of better terms, enjoyable. They were much easier as thin= gs were flowing and more solid than before.

This alone made the experi= ment worth it.

The Exact Protocol

Here's what I did every da= y for 21 days:

Morning: 2 tablespoons mixed into Greek yogurt breakfast=E2=80= =8B

Lunch: 2 tablespoons mixed into a full glass of wate= r, taken before the meal

Dinner: 2 tablespoons mixed into a full glass of wat= er, taken before the meal

I was taking anywhere betw= een 35 and 56 grams of fiber in total in psyllium husk every day.

I know some may be asking w= hat brand I used, and it was this one. When s= earching for the right brand, I want to make sure that it is third-party tes= ted, offered plain organic psyllium husk without flavors or fillers, and has= high reviews

Before starting my= experiment, I trained my stomach by taking regular single tablespoon doses o= f psyllium husk and ramping up over the course of a few days.

If you've never taken psyl= lium, don't start at my dose. Begin with 1 tablespoon once a day and build u= p over 2 to 3 weeks. Take it before meals, not after.

I made sure to drink at le= ast half my bodyweight in ounces of water daily. This is a non-negotiable wh= en you're taking in that much fiber.

This Experiment Quietly Changed Everything<= /h2>
This experiment changed my= nutrition and how I fundamentally work with clients.

We've always tracked calor= ies and protein as the top two nutrition numbers, but after 21 days, we have= added a third, and that is fiber.

Calories. Protein.= Fiber.

Because when you fix fiber= , you're not just improving one metric. You're improving your gut health, ap= petite regulation, lipid health, and blood sugar stability while decreasing l= ong-term disease risk.

And you don't have to be l= ike me, where you get your fiber intake from psyllium husk or supplemental f= orms.

The best ways to get your f= iber are always going to be veggies, fruits, and legumes, while using supple= ments to help fill the gaps.

To Find My Balance, I Went To My Extremes

This experiment with psyll= ium husk taught me that I was under-eating fiber by a large amount and had p= robably dealt with gut issues without being aware of it.

Now, I'm not going to be t= aking 2 heaping tablespoons of psyllium husk 3x a day. That's just too extre= me and takes up too much mental capacity.

But I will be taking it wi= th my Greek Yogurt, and I'll still do a second dose before lunch or dinner, d= epending on what I'm eating.

I look at it as fiber insu= rance. Yes, I still get my fruits and veggies, but sometimes we need that ex= tra boost to keep the gut healthy and things moving.

While I wouldn't recommend= anyone do the experiment that I did, I would say that adding psyllium husk i= nto your supplement stack is a massive net positive.

Onward and upward. =F0=9F=9A= =80

- Dan
When you're ready, here are 3= ways I can help:

1. The Lean Body 90 System: When you=E2=80=99re ready to g= et in great shape, Lean Body 90 is the obvious choice. You can get in great s= hape and reach your fitness goals in just 90 minutes a week. It doesn=E2=80=99= t take hours in the gym or a ridiculous diet to lose weight and build muscle= . Join 1000+ students he= re.

2. Are you an entrepreneur who wants t= o get lean, boost energy, and get in your best shape? Apply for private one on one coaching here= .

3. Promote yourself to 503,194+ subscribers=E2=80=8B= by sponsoring this newsletter.
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References

Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman= , E., & Norat, T. (2011). Dietary fibre, whole grains, and risk of color= ectal cancer: systematic review and dose-response meta-analysis of prospecti= ve studies. BMJ, 343, d6617. https://doi.org/10.1136/bmj.d6617

Brum, J. M., Gibb, R. D., Peters, J. C., & Mattes, R. D. (2016). S= atiety effects of psyllium in healthy volunteers. Appetite, 105, 27= =E2=80=9336. https://doi.org/10.1016/j.appet.2016.04.041

Gibb, R. D., McRorie, J. W., Russell, D. A., Hasselblad, V., & D=E2= =80=99Alessio, D. A. (2015). Psyllium fiber improves glycemic control propor= tional to loss of glycemic control: a meta-analysis. The American Journa= l of Clinical Nutrition, 102(6), 1604=E2=80=931614. https://doi.org/10.= 3945/ajcn.115.106989 Gholami, A., et al. (2023). The beneficial effects of p= syllium on cardiovascular diseases and their risk factors: Systematic review= and dose-response meta-analysis of randomized controlled trials. Journa= l of Functional Foods. https://www.sciencedirect.com/science/article/pi= i/S1756464623004784

Psyllium Husk Supplementation and Gut Health. (2024). Psyllium husk p= ositively alters gut microbiota, decreases inflammation, and has bowel-regul= atory action. Gastroenterology. https://www.gastrojournal.org/artic= le/S0016-5085(23)05241-1/fulltext

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te M= orenga, L. (2019). Carbohydrate quality and human health: a series of system= atic reviews and meta-analyses. The Lancet, 393(10170), 434=E2=80=93= 445. https://doi.org/10.1016/S0140-6736(18)31809-9

Siegel, R. L., et al. (2025). Colorectal cancer statistics, 2025. CA: A Cancer Journal for Clinicians. American Cancer Society. https://= pressroom.cancer.org/under-50-mortality-declines

Disclaimer: This email= is provided for educational and informational purposes only and does not co= nstitute providing medical advice or professional services. The information p= rovided should not be used for diagnosing or treating a health problem or di= sease, and those seeking personal medical advice should consult with a licen= sed physician.

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