01
Exercise
Start with a daily walk, then keep up aerobic exercise that leaves you slightly breathless and light strength training.
06 / INTAKE · 12 WEEKS
While GRBM changes the body,
life must change too
The GRBM metabolome makes cells young and healthy again. But without exercise, massage, meditation and a proper diet, the body returns to its sick state.
In plain words
We become what we eat. What we eat changes the gut microbial ecosystem — and through the gut–brain axis, our neurotransmitters, our behavior and ultimately society.
While GRBM gives cells metabolic rest, foods that burden the body slow recovery. So I guide everyone taking GRBM on foods to avoid, foods to favor, and habits that move and rest the body.
The rules are not hard: cut down on sugary and charred foods, powders and artificial seasonings, greasy and salty dishes; favor good fats, well-aged traditional foods and plenty of water.
Foods to avoid · foods to favor
| Type | Food | Reason |
|---|---|---|
| Avoid | Fructose and high-fructose-syrup foods (rice cakes, snacks, alcohol, soft drinks) | Disturb metabolic rest and shake the gut ecosystem |
| Avoid | Foods with denatured protein (grilled meat, powdered foods) | Increase digestive and enzyme burden, slowing recovery |
| Avoid | Foods high in synthetic seasonings | Burden cell signaling and the gut environment |
| Avoid | Greasy and salty food | Increase vascular and metabolic burden |
| Favor | Unsaturated-fat foods (seafood, avocado, olive) | Good fats for cell membranes and blood vessels |
| Favor | Well-aged traditional foods (aged kimchi, doenjang, cheonggukjang) | Support a gut ecosystem centered on beneficial bacteria |
| Favor | Mineral water, 1 L or more a day (with 3–6 ice cubes) | Supports the flow of metabolism and excretion |
| Favor | Ample vitamin C | Supports antioxidant defense during recovery |
Exercise · massage · meditation
Moving the body, releasing it and resting the mind — three habits that preserve the recovery GRBM makes possible.
Read moreCloseA lifestyle guide and practical tips
Three lifestyle habits
02
Massage
Gently release the abdomen and lymph pathways to aid circulation and excretion — ten minutes before sleep is enough.
03
Meditation
Ten to twenty minutes a day, focusing on the breath and letting go of tension. It helps stabilize the gut–brain axis and deepen sleep.
Practical tips
- Keep mineral water at hand instead of soft drinks — a few ice cubes make it easier to drink.
- Boil or steam meat rather than grilling it, and choose whole foods over powdered ones.
- When eating out, reduce broth and sauces, and start with vegetables and aged kimchi.
- Avoid food for 2–3 hours before sleep and use that time for focused GRBM intake.
The developer's guidance recommends 3,000 mg or more of vitamin C a day. This is above the commonly cited adult upper intake level, so anyone with kidney disease or taking medication must consult a physician first.
Exercise, massage and meditation are general lifestyle guidelines. Dietary rules: source — the developer's (Wooyoung Nam's) diet and lifestyle guide for GRBM users.
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