Gut Health

Why everything feels harder when this is off

If you feel tired despite sleeping
Bloated despite eating “well”
Flat in mood or foggy in the afternoon
Or stuck with body fat that will not shift

There is a good chance your gut is the missing piece.

Gut health is not just about digestion.
It influences energy, hormones, immunity, mood, and how your body responds to food.

When it is off, progress in every other area slows down.

What gut health actually is

Your gut contains trillions of bacteria that help you:
• Break down food
• Absorb nutrients
• Regulate blood sugar
• Control inflammation
• Communicate with your brain

A healthy gut is not about being “clean” or restrictive.
It is about balance, diversity, and consistency.

Common gut health mistakes

Trying to fix everything at once
Cutting foods before adding the right ones
Relying on supplements instead of food
Eating quickly, distracted, or stressed

Most gut issues do not need extreme solutions.

They need better foundations.

The habits that matter most

Fibre first

Most people eat far too little fibre.

Aim to include fibre at every meal through:
• Vegetables
• Fruit
• Whole grains
• Beans and lentils

Fibre feeds the bacteria that keep your gut healthy.

Protein at every meal

Protein supports gut lining repair and keeps blood sugar stable.

This helps reduce:
• Energy crashes
• Cravings
• Digestive discomfort

Fermented foods, small amounts

Live foods help increase bacterial diversity.

You do not need much.
A spoonful is enough.

Examples include live yoghurt, kefir, kimchi, sauerkraut, miso, or tempeh.

Eat slower than you think you need to

Digestion does not work properly under stress.

Sit down
Chew properly
Avoid rushing

This alone can improve symptoms quickly.

Be consistent

Your gut likes routine.

Similar meal times
Familiar foods
Regular eating patterns

Perfection is not required. Consistency is.

Signs your gut is improving

Better energy on waking
More regular digestion
Fewer cravings
Clearer skin
More stable mood

Fat loss often becomes easier after these improve.

A simple reset to start

For the next 7 days:
• Add one high fibre food per day
• Include one fermented food
• Eat protein at every meal
• Sit down for at least one meal daily

No detoxes
No restriction
No extremes

Just better inputs.

Final thought

Gut health is not a trend.
It is the foundation everything else sits on.

When you support it properly, your body does the rest.