Register For The
10 day Gut reset!
FREE 10 DAY:
Love your gut challenge
STARTS MONDAY, DECEMBER 1ST!
Your Gut health affects EVERYTHING. Let's take 10 days to show it some love.
What to expect:
We will spend 10 days showing our guts a little extra love by focusing on 7 specific areas:
- Eat simple, healthy, REAL food
- Avoid grains, dairy, alcohol and refined sugar
- 25g of fiber/day
- Drink 100oz of water a day
- Limit caffeine to 1 drink before noon
- 10 minutes of Morning sunlight in your eyeballs
- Fermented foods and/or a good quality probiotic every day
Everyone will receive a guide with simple tips to keep you on track. The guide will include a meal plan and a list of ways to increase your fiber intake (slowly if needed).
You will also receive recipes for homemade foods and a link to my favorite probiotic.
We will have a zoom call on Day 1 to go over the details, then again on Day 10 to go over results.
Let's Break It Down....
Why DO A "LOVE YOUR GUT" CHALLENGE
The "Love Your Gut Challenge” is a short-term plan designed to support your gut microbiome and improve digestion. The idea is to give your digestive system a break from foods or habits that might irritate it, and to feed it with things that help the “good” bacteria grow.
BENEFITS:
- Reduce Bloating & Discomfort: Cutting out processed foods, sugar, & alcohol can help calm your digestive system.
- Rebalance Gut Bacteria: Eating high fiber, probiotic-rich foods encourages healthy bacteria to thrive.
- Support Digestion: Drinking more water and eating whole foods can help your gut move things along more efficiently.
- Reset Habits: A short term plan can help you start healthier long-term habits
A 10 Day Challenge won’t fix everything, but it WILL give your gut a break, a boost, & set you on the right track.
Your microbiome is constantly changing, and a focused period of healthy eating and reduced stress can help it shift in a better direction
What is the microbiome?
The microbiome is the collection of tiny living organisms—like bacteria, viruses, fungi, and other microbes—that live in and on our bodies.
Most of them are found in our gut (especially the intestines), but they also live on our skin, in our mouths, in our lungs, and other areas.
These microbes are not harmful—in fact, many of them are helpful. They help us digest food, protect us from harmful germs, and support our immune system.
Everyone’s microbiome is a little different, kind of like a fingerprint. It changes based on where you live, what you eat, and the amount of stress you are exposed to on a daily basis.
Taking care of your microbiome—by eating healthy foods, avoiding unnecessary antibiotics, and staying active—can help keep you healthy.
Think of your microbiome as a garden. It should be 80% flowers (beneficial bacteria) and only 20% weeds (not-so-great bacteria). A garden requires some maintenance to keep it thriving!
Gut-Health Connections
Did you know every major organ is connected to gut health?
The gut microbiome has two-way communication with every part of your body through a gut-organ axis, and it is FASCINATING.
The simplest way to explain that (without nerding out on you), is that every major organ system in your body talks to your gut and your gut talks back.
The gut-brain axis is probably the most well studied. For a long time we thought the brain told the gut what to do. But now we know that gut health effects mental health.
The gut-skin axis has shown us that many skin issues are connected to gut issues.
The gut-heart axis has shown us that cardiovascular disease is closely linked to gut health.
In addition to the brain, skin, and heart, there is also a gut-lung axis, a gut-bone axis, a gut-muscle axis, a gut-reproductive axis, and more.
So basically, everything boils down to taking care of your gut so that your gut takes care of you.
Step 1: Eliminate
Here is the list of foods we are going to eliminate for 10 days. These are the foods that tend to be a little rough on our beneficial bacteria. Especially sugar and processed foods, which encourage the growth of bad bacteria. Yes, this will be the hardest part! Just remember, its only 10 days (one weekend!!).
ELIMINATE PROCESSED FOOD
Here's why: Approximately 80-90% of the foods in our grocery stores didn't exist 100 years ago. For this challenge we will be focused of foods our bodies will recognize and digest properly.
ELIMINATE SUGAR
Here's why: Sugar disrupts the balance of good and bad bacteria, leading to inflammation and a compromised gut lining.
ELIMINATE ALCOHOL
Here's why: Alcohol has the ability to kill off beneficial bacteria, leading to an imbalance of the gut microbiome.
ELIMINATE GRAINS
Here's why: grains aren't inherently bad for everyone, but they can cause digestive issues for some people due to "anti-nutrients" like lectin and physic acid. This sensitivity can lead to inflammation in the gut, so for the duration of the challenge we will cut grains to see how we all feel.
ELIMINATE DAIRY
Here's why: Many people do not produce enough lactase, the enzyme needed to break down dairy. This can lead to discomfort and bloating. To be on the safe side, we will eliminate dairy during the challenge.
Step 2: ADD/INCREASE
Here is the list of things we are going to add/increase for the 10 day challenge. These are the habits that will support a healthy microbiome.
REAL FOOD
Here's why: Fruits, veggies, meat, nuts and seeds are the foods God created to nourish us and keep us strong and healthy. Eating real food will be our top priority during the 10 day challenge.
FIBER
Here's why: Eating fiber keeps our bowel movements regular, feeds beneficial bacteria, reduces inflammation, and helps balance blood sugar!
HYDRATION
Here's why: Drinking water helps break down food and transports nutrients where they need to go. It keeps the mucosal lining of the gut well lubricated, balances stomach acid, and keeps the digestive tract moving efficiently.
MORNING SUNLIGHT
Here's why: Morning sunlight helps regulate your circadian rhythm (internal clock), which is VITAL for proper digestion and nutrient absorption.
FERMENTED FOODS/PROBIOTICS
Here's why: They restore beneficial bacteria, improve digestion, boost immunity, and promote nutrient absorption.
pre-biotics, probiotics, & post-biotics
This trio is VITAL to a healthy gut.
PRE-BIOTICS
The high-fiber foods that feed the beneficial bacteria in our microbiome.
PROBIOTICS
The living organisms like yeast and bacteria, that provide a ton of health benefits when consumed in adequate amounts.
POST-BIOTICS
These are the "waste products" of our probiotics that have health-promoting effects. This includes Short-chain fatty acids (SCFAs), Polysaccharides, Peptides, Metabolites, and Cell wall fragments, just to name a few.