I spent 26 years thinking I had asthma, when the real problem was reflux. No one checked. I’d catch a cold and then cough for weeks. I lived with an inhaler. I skipped workouts, gained weight, and waited for the cough to pass so I could try again.
Six years ago, a family friend who is a doctor asked how I was doing. I said the usual: sick again, same cough. He said, “What if it’s reflux?” I booked an endoscopy. Hiatal hernia. Not asthma. Not bronchitis. A piece of my stomach had slipped through my diaphragm, acid went up, damaging my esophagus and inflaming my airways, hence the cough. Years of misdiagnosis. Years of treating the wrong thing. The gastro added “If you don’t take care, you can develop Barrett’s esophagus,” which can lead to esophageal cancer”. I would not hear the end of it from my mother. All of you with Latin mothers know getting the “cantaleta” to stop is greater than the fear of getting cancer. I promised to tone down the drinking since it felt like the obvious scapegoat. I lived in NYC without drinking for almost 2 years. Then COVID happened. Eighty percent of us became alcoholics amateur bartenders. The rest became runners.
Then came the pills. Omeprazole, Pantoprazole, all the ‘azole’ cousins. Acid went down, symptoms eased, and I got a taste of life without the cough. I was very confused. One doctor said get surgery. Another said avoid surgery. Went to a third one to break the tie, and he said change your life. No late meals. No spicy food. No alcohol. Raise the bed. Sleep on the left. What is the point of living then? Kidding. Trying to live a normal life was tiring and isolating.
A few months ago the IG algorithm (Thanks Zuck!) fed me a reel about how the long term effects of these pills (PPIs). I dove in DEEP. It was scary and felt late to the party. Should I have gotten the surgery? What could I have done differently? Regret is what it was. I wished someone had told me earlier. Gut health is in health-conscious circles is what AI is in tech. Everyone talks like they know, it is all they talk about, it is not very clear, and many are trying to sell you something. It had to be said, and I said it.
I started reading. Everyone had a theory. Apple cider vinegar helps. Or ruins you. Intermittent fasting works. Or backfires. Nightshades are poison. Or not the problem. Reddit loves a miracle. YouTube too. The truth is obvious and annoying. We are all guessing.
I did what any Karen would do, against my tendency avoid sharing personal stuff on social media, and posted a story asking for help.
This IG story led to a flood of DMs. If you’re curious, it was 15 ‘I’m down’ and 8 intros.
That is how ZebraGut Digest was born. More people than I thought struggle with this shit.
What’s ZebraGut Digest?
Not an app. Not a miracle cure. A weekly(ish), research-driven blog and working lab where we figure this out in public. I talk to people with GERD. I ask doctors what actually helps. I test habits on myself. I read papers and the smarter corners of the internet. I turn it into simple playbooks you can try without wrecking your week.
The goal is clear. Less guessing. Fewer flare ups. Fewer lifelong meds if you can avoid them. More confidence at meals. More life aka having a beer with your friends without worrying.
How I want this to work:
Real stories. I interview people who live with reflux and gut issues. What they tried, what failed, what finally helped. The exact words matter because that is how we learn what people actually need.
Small experiments. Two to four weeks. One variable at a time. Things like timing meals, caffeine swaps, sleep position, H2 blockers, probiotics by strain, ACV before food, breath work, gentle exercise. Keep or kill based on symptoms, not vibes.
Checklists and cheat sheets. Plain English. No fluff. What to try if you want coffee without feeling fire in your throat, or like you are about to have a heart attack (IYKYK). What to do if you are tapering off a PPI. What to track if you suspect stress is the trigger.
Patterns over opinions. I care less about hot takes and more about what shows up repeatedly across people, clinics, and decent studies.
What I believe going in:
Root causes are messy. Anatomy, pressure, stomach acid levels, bile, blood sugar swings, hormones, stress, sleep, and timing all play a role. If anyone tells you it is just one thing, smile and walk away.
Medication can help. Being stuck on it forever without a plan does not feel great. If you taper, do it with a real strategy and medical supervision.
Lifestyle changes work best when they are simple and repeatable. If it takes a spreadsheet and perfect discipline, you will quit. I do too, constantly.
Feeling alone makes it worse. Community and proof that people do get better matters.
Who this is for:
People with GERD, reflux, hiatal hernia, or gut-health adjacent issues who want to stop guessing.
People who hate being told “just avoid spicy food” and “take this pill forever.”
Doctors, dietitians, and curious health pros who want to see what real people actually do between visits.
What you can expect here each week:
One focused post that answers a real question or tests a real habit.
A short experiment you can try with clear steps and a simple way to track it.
A summary of what readers are seeing in the wild. Wins and fails included.
When needed, a quick science corner that translates the boring parts. These tend to be my favorite parts 🤓.
What I need from you:
Your story. What you have tried. What helped. What made things worse.
One question you want answered. I will put it in the queue and go find out.
If you run an experiment, send your notes. Even three bullet points help.
I am not promising a cure. I am promising honest work, clear writing, and fewer myths. If something helps, we will say it. If it doesn’t, we will say that too. The goal is a life you can live without fear of every meal or every night in bed.
If this hits home, subscribe and forward this to the person who keeps Pepcid in their wallet. We will learn together. VAMOS.
Quick disclaimer. I am not your doctor. I am a guy with a hiatal hernia, a stubborn cough history, and too many browser tabs. Talk to a real clinician before changing meds or trying something risky. This is NOT medical advice.