Vogue Circle 8 Aug 2025

Antonia Li: My Gut Health Journey So Far

by Antonia Li

Health is often taken for granted until sickness strikes. We frequently overlook the value of waking up pain-free and enjoying food and drink without a second thought.

My perspective on health, particularly gut health, changed after being hospitalised for a Vibrio infection — a bacterium I contracted from open water swimming. Vibrio infections can arise from swimming in polluted waters or consuming uncooked shellfish and seafood. While the risk is higher in these scenarios, a strong gut and a resilient immune system can help mitigate the impact. After two nights in the hospital, I realised how vital gut health is to overall well-being. This experience became a turning point for me, marking the beginning of my health journey in 2025, with a renewed focus on rehabilitating and strengthening my gut.

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Importance Of Gut Health

Did you know your gut affects your brain?

Gut health influences your emotions through a two-way pathway known as the gut-brain axis. This bidirectional communication occurs through various systems, including the nervous, endocrine, and immune systems. Your microbiome affects neurotransmitters and hormones, while gut inflammation and stress interplay with your overall gut health.

A poor diet, overtraining, stress, lack of sleep, and overuse of antibiotics can disrupt the balance of bacteria in the gut, leading to harmful bacterial overgrowth and inflammation. Inflammation is a root cause of ageing, and maintaining good gut health can help reverse age-related decline.

Do you find yourself staying up too late, relying on excessive coffee to power through the day, indulging in alcohol more often than you’d like, or feeling weighed down by accumulated stress? If so, you must read on.

Lessons On Gut Health

Six months after being hospitalised, I checked myself into the Original Mayr Medical Resort in Austria to focus on resetting and detoxing my gut. The resort follows the medical and nutritional approach of Dr. FX Mayr, a pioneer in gut health since 1901. With over 100 years of gut health and microbiome studies, it is considered the birthplace of Dr. Mayr’s principles. During my time there, I learned invaluable lessons that reshaped my understanding of gut health and its profound connection to overall well-being.

One of the most eye-opening insights was the importance of mindful eating. Meals should be consumed slowly and without distractions like phones, books, or conversations, as these can lead to overeating or diminished awareness of what and how much we’re eating. Chewing thoroughly and focusing on each bite not only aids digestion but also fosters a deeper connection to the act of nourishing the body.

I also deepened my understanding of the benefits of intermittent fasting. By allowing the gut to rest for longer periods, such as a 16-hour fasting window, the body activates autophagy — a process that removes damaged cells, promotes cellular repair, and regenerates the gut lining. This practice not only reduces inflammation but also improves insulin sensitivity, enhances nutrient absorption, and supports anti-ageing processes.

Photo: Original Mayr Medical Resort

Another critical takeaway was the role of inflammation in gut health. I learned the importance of balancing acidic and alkaline foods to reduce inflammation. For example, alkaline foods like lemon, avocado, leafy greens, chia seeds, and quinoa can counteract the inflammatory effects of acidic foods such as processed items, dairy, red meat, and refined grains. Understanding this balance and making more intentional dietary choices is essential for sustaining gut health.

Hydration proved to be another cornerstone of wellness. Drinking about 2.5 litres of water daily supports detoxification and reduces the digestive load on the body, helping to flush out toxins and maintain balance in the digestive system.

Beyond nutrition, I was surprised to learn how much posture affects digestion. Slouching or poor posture can compress abdominal organs, leading to poor digestion. By maintaining good posture, the diaphragm and nerves function optimally, allowing the digestive system to work more effectively.

Mental health also emerged as a crucial factor in gut health. Stress, sadness, and anxiety are linked to increased stomach acid production, which can exacerbate digestive issues. Practices like meditation, contrast therapy, salt massages, herbal detox wraps, and spending time in nature can help calm the mind, benefiting the gut as well. One particularly beneficial practice was Traditional Chinese Medicine (TCM), including acupuncture sessions that improved blood circulation and promoted relaxation.

Above all, it is most important to implement lifestyle changes that reduce stress, enhance sleep, and increase awareness of what your body is telling you. Refrain from overly busy schedules filled with social commitments, and spend more time connecting with yourself through mindful practices such as meditation, pranayama, and yoga.

5 Ways to Maintain Good Gut Health

Probiotics and Prebiotics

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Incorporating probiotics and prebiotics into your daily routine is essential for maintaining a healthy gut. You can mix probiotics with prebiotic-rich foods like bananas, apples, and oats for breakfast.

I recommend:

G-NiiB Immunity Probiotics
Humansa Triple Action Probiotic
Pureset Daily Pre+Probiotic Melts
NOO Gut, Gut & Skin: Herbs, Probiotic, Postbiotic

Sufficient Minerals and Vitamins

Ensuring your body gets enough vitamins and minerals is crucial for gut health and overall well-being.

I recommend:

IM8’s Daily Ultimate Essentials – a premium nutritional supplement that delivers 92 nutrient-rich ingredients in one convenient and delicious drink.

Gut Microbiome Tests

Regularly testing your gut microbiome can provide valuable insights into your gut health and help you make personalised dietary and lifestyle changes.

I recommend:

Viome Gut Intelligence Test

Traditional Chinese Medicine (TCM)

TCM offers a holistic approach to health and can significantly benefit gut health through methods like acupuncture and herbal treatments.

I recommend:

Clinic: Vitaly Centre Ltd, Prof. Michelle Law Pui Man
Address: 9th Floor, Li Dong Building, 9 Li Yuen Street East, Central

Biological Age and Gut Health Testing

Understanding your biological age and molecular imbalances through advanced testing can help you assess inflammation, regeneration, and other factors influencing gut health.

I recommend: