7 Habits That Transformed My Gut Health

There are countless ways our gut health impacts our overall health (but here’s 5 to get you started). Now that you’re familiar with the why (it’s important), today is all about the what (you can do about it). As with everything in life, there is no one-size-fits-all solution (which is why coaching is so impactful). But I wanted to share a bit more of my own health journey, to show just one way gut dysbiosis can manifest and the habits / practices that restored my health for the long-haul.

I’ve shared before that my overall health journey started with learning about my gut dysbiosis (or imbalance), likely caused by a culmination of things - I was born with acid reflux, was on long-term antibiotics as a kid, likely wasn’t getting enough nutrients (I was a very picky eater until mid-college), hormonal birth control for half my life, and was under constant low grade stress. I went into this wanting to get to the bottom of why I had these rash-like breakouts that no one else could help me with. After years of getting nowhere, I eventually learned from a functional medicine doctor that I had a bad bacteria overgrowth, not enough good bacteria, lacked digestive enzymes and my cortisol was a mess.

A friendly reminder that if you think something is off, it probably is and you should listen to your body. 

My gut healing process was just that - a PROCESS. This did not happen overnight. In fact it took several years to really get to my optimal state. Although a majority of the healing took place in the initial months, it took some extra measures to not just get rid of the bloating and the breakouts (so, getting myself to neutral) but to actually FEEL GOOD (both mentally and physically). Not saying I feel perfect every single day (as that’s unrealistic) but there are some habits I’ve incorporated in more recent years that really took my healing to another level.

In the order in which I incorporated them, these are the 7 habits / practices that have made the biggest impact on my gut health.

01. Elimination Diet

When this was first presented to me as all of the things I couldn’t eat (due to sensitivities specific to me as well as general triggers like dairy, gluten, etc) I was like, there is no way I can do this. I LOVE food and at the time was going out to eat quite often (more on that later). I was still in my 20s, out and about most nights of the week, so the idea of pretty much just eating meat and vegetables (plus no alcohol) did not sound appealing. However, I did it to the best of my ability for a few months (which was not perfect by any means) and I started to see improvements. There are many variations of an elimination diet and I would talk to a practitioner to help you find something that works for you. But I found this to be the most difficult step - possibly because it was the time of my life (I am 35 now, don’t need to go out every night and love to cook, so it’s less of a shakeup) or maybe because it was the first major change I had to make to start the healing process. Regardless, it was very eye opening and really the best way to see what foods actually trigger you. It’s a great way to get more in tune with your body.

02. Low Impact Workouts

I was a HIIT girly for quite a few years and one good thing I got out of Covid is that it forced me to try something new. I tried doing the HIIT workouts at home but they just didn’t hit 😉 This is when I discovered Melissa Wood Health and it completely changed the way I thought about exercise. Realizing that I didn’t have to work out to the point of exhaustion to see results was quite life changing. I could connect with my body in a whole new way that felt nourishing and not punishing. That was groundbreaking for me at the time. I still do her workouts to do this day but I also incorporate strength training 3x a week (and lots of walking). If you love your HIIT classes and that’s what your body craves, keep it up. I tend to run anxious and those workouts do impact your cortisol (especially in the long run) so it was the best thing for me to find something more chill (but still effective!)

03. Meditation

I hesitate to bring this up as I know it’s the one thing people don’t want to hear (as I’ve mentioned before). I know this because I was one of those people! Many had suggested meditation to me in the past (guess I wear my anxiety on my sleeve?) and it’s something I never thought I could do. I always had too much on my mind. Fast forward and I’ve had a regular meditation practice for over 2.5 years now. I went into this practice wanting to manage stress but what I’ve gained is so much more than that - I feel more at peace, I have more clarity, I learned to trust myself and love myself in a way I didn’t know was possible…and the benefits just keep on rolling in.

My consistent meditation practice is what took my gut healing to a whole other level. When you understand the gut-brain connection (discussed here) and the impact stress has, it makes a lot of sense why meditation can be that missing puzzle piece that diet and exercise can’t fix.

04. Cooking at Home

I look back on my 20s and cannot fathom that lifestyle of dinners and events 5+ times per week now. Although I had the best time (and no regrets!) no wonder I was constantly bloated. I’m so grateful I learned to love to cook* (only in the last 3-4 years…it did not come naturally to me). It’s both healthier and more cost effective. Plus it feels good to nourish yourself, and bonus for the one(s) you love. It’s easier to figure out what your body responds to (either positively or negatively) when you know exactly what’s going into your food. Even if you order something seemingly healthy at a restaurant, you don’t know what oils or other hidden ingredients they use that might disagree with you. I used to LIVE for going out to a new restaurant (which I do still enjoy from time to time) but I know how I feel when I go out to eat vs when I eat at home and my home cooked meals make my gut happy.

*It was discovering Gathered Nutrition that got me to actually enjoy cooking. Her meals are easy, delicious and healthy (very important factors!) so this is what gave me a confidence boost in the kitchen. You can’t mess these recipes up and they’re super versatile.

05. Eating Earlier

This is something I started doing in the last year or so and it’s been nice to have that extra time to digest before bed. When I eat too close to bedtime, I’m still digesting and I don’t sleep as well. I aim to eat at least 3 hours before bed (bonus for walking after a meal to steady your glucose levels - thank you Glucose Goddess!) so I can digest in order to rest.

06. Limiting Alcohol

Another one that may triggering for some (sorry, but hear me out!) I always thought I was supposed to drink in pretty much every social situation - dinners, weddings, holidays, events, etc. I’m sure I’m not the only one who felt that way. Then after experiencing a handful of friends and acquaintances get sober, I decided to read Quit Like a Woman (recommended by a newly sober friend at the time). It completely changed the way I viewed alcohol (this would have been a helpful read during my Elimination Diet time!) I had an epiphany - I don’t need to drink alcohol to have fun. It’s really just that simple. Now to be honest I’ve always been quite sensitive to alcohol and would become nauseous before I could experience the “fun.” So this realization was a relief for me and I do acknowledge this is not the case for many (which makes cutting back or eliminating more difficult). I could write an entire post about our relationship to alcohol but for now, I’ll let you know that cutting WAY back (maybe one drink a month) has had a tremendous impact on my gut health. When I do drink (or did before I got pregnant), I’d feel bloated the next day, my skin was inflamed and I just wasn’t in a good headspace. The Huberman Lab episode about alcohol is fascinating (it’s long but worth a listen) so you can really understand what’s happening to your body (including your gut) under the influence.

07. Prioritizing Sleep

I need to dedicate an entire post (or a whole series) on sleep, because when you know how much actually happens when you’re getting good quality sleep, you’ll want to prioritize it too. Your body needs to repair itself after a long day and there’s a difference between sleeping 8 hours and getting good quality sleep. If I’m doing anything outside my routine (out late, eating after 7:30, traveling, etc), I’m tossing and turning all night, wake up bloated and just not feeling my best the next day. But I also follow the 80/20 rule. I like to enjoy my life, knowing my body well enough that I’m aware of the consequences. Sometimes I’m willing to take those on and other times I am not. Prioritizing sleep has been the most recent of all of these implementations and really has been the icing on the cake when it comes to my gut (and therefore overall) health.

I always like to share my own experiences in case someone is going through something similar. I felt alone during this process and I don’t want you to feel the same. As always, know that what works for one person may not work for another. It’s important to “try things on” and see what resonates with you.

If any part of this sounds familiar and you think you may have a gut imbalance, check out the JB x SB Gut Health Reset program and send me a message - would love to chat!