Gut & Glow Refresh

Feb 2

Sister…

Thank you for landing here, thank you for trusting me to share with you, and I hope you walk away feeling more empowered, inspired, and motivated in curating your healthy haven…..so happy you are here!

As I thought about what I wanted to share first here in this space in regards to our wellness, my mind kept going straight to the most central part of our body, the gut!

Many factors can disrupt our gut health or balanced microbiome which can leave us feeling yuck on a lot of levels and sister I want you to feel amazing!

Thankfully diet along with other healthy lifestyle habits can play a major role in optimizing gut health and feeling glow-y good!

If you are looking to get back on track, reclaim gut balance, re-focus on nourishing the gut really well so you feel better, your skin is happier (hello glow), less bloat, and overall catapult the body into a more anti-inflammatory state plus give that healthy gut bacteria a boost!?

Okay sister….meet the 3-Day Gut and Glow Refresh!

3-Day Gut & Glow Refresh

The 3-Day Gut & Glow Refresh is a simple starting point, 3 days to shift good gut bacteria or the microbiome back into balanced action utilizing real, whole foods along with other healthy daily practices. This is a time to gain some sea legs in practicing healthy habits that you can implement long term. Research shows that gut bacteria can be impacted fairly quickly so this refresh should simply help shift the gut into a healthier, refreshed state.

The 3-Day Gut & Glow Refresh is not a cleanse, detox, diet, or quick fix, it is a simple way to kick-start the mind and body in a healthy direction, stimulate healthy gut bacteria, and overall support a happy microbiome.

Ready to hit that refresh button and create a healthy gut & glow haven for yourself? Let’s get glowing!

At a glance here are 5 easy ways to jump-start your 3-Day Gut & Glow Haven Refresh.

Download the entire 50+ page Gut & Glow Guide!

$10 get the guide

01. Let’s Prep

It’s important to prepare our mind and environment for any kind of shift or refresh and the best place to start this 3-Day Gut & Glow Refresh is your mindset and kitchen.

I like to call this a mindful kitchen reset, where you prepare your mind intentionally for the next 3 days and hopefully beyond, take stock of what needs to go (see ya later negative thoughts), what stays, and what you need to add that will best support your healthy reset.

Follow along in the 3-Day Gut & and Glow Guide to help you plan your mind, meals, grocery list, and more!

02. FOOD FOCUS

This is where we really focus on first creating a healthy relationship with food nourishing with balanced, whole foods and foods that really target good gut health. A major emphasis on eating gut-healthy foods that are more anti-inflammatory will play a huge role in re-charging the gut along with feeling overall better ultimately helping you create a healthy haven for your body.

In my overall food philosophy as a Registered Dietitian, I take a balanced, diverse (diverse foods offer diverse gut nourishing nutrients), whole foods approach leaving room to moderately enjoy all foods in a healthy lifestyle (bye, bye guilt factor or anyone that tells you not to eat a certain food or food group).

The reality is that everyone is different and we all have individual needs, values, and beliefs surrounding food. First, I always want to lead in helping women have a healthy relationship with food striving for progression, not perfection, and learning what best suits your individual needs.

The food focus here is fresh, plant-forward, whole foods that will promote good gut bacteria plus a more balanced microbiome. Colorful fruits and vegetables, nuts, seeds, anti-inflammatory oils like olive or avocado oil, lean protein, complex carbohydrates, and probiotic-rich fermented foods are some of the foods you will see in this gut and glow refresh.

If you choose to continue to follow along, more detail can be found when you download the Free 3-Day Gut & Glow Refresh Guide.

03. Lower Toxic Load

Our body naturally processes and eliminates toxins through several pathways: our liver, kidneys, digestive tract, lymphatic system, lungs, and skin all work to eliminate our daily toxic load but we can also provide this natural detoxification process extra support by daily exercise, massage or dry brushing, using safer ingredients in personal skin care products, cleaning products or any household item, cleansing our air with air filters, and hydrating really well which in turn will help balance the gut.

04. Good Gut Zzz’s

Sleep and good gut health are very much intertwined since the gut microbiome is responsible for regulating the production and release of hormones that impact sleep like serotonin, melatonin, dopamine, and GABA (gamma-aminobutyric acid). In efforts to reset the gut, good sleep is very important. Aim to hit the hay early for a good 7-8 hours of sleep, this is when the body repairs itself so we want to make sure we set the stage for a good night’s rest by reducing screen time before bed, eating on the lighter side for the evening meal, sticking to a bedtime/wake-up schedule, adding relaxation techniques, limiting caffeine late afternoon, and limiting or eliminating higher sugar foods before bed.

05. stress less

Stress is the devil and it can wreak havoc on our gut!

When we are living in a stressed state, it impacts every inch of our body and the gut will let you know! Have you ever felt nervous or stressed and you get a stomach ache or need to dash to the restroom, been there!

The gut-brain axis is again so symbiotic that when we feel stressed the communication between our brain and gut are in overdrive which can disrupt digestion, weaken the intestinal barrier, lower nutrient absorption, impact our skin (hello breakouts… yikes!) and overall cause an imbalance in our gut or microbiome.

It’s imperative that we learn how to manage stress or our daily emotions. While some stress can be good stress, we want to learn tools that help us manage and balance stress in the day-to-day. How you manage your stress is very personal and different for everyone but a few ideas that personally help me and hopefully will help you.

Take a walk
Call a loved one
Take a bath or shower
Diffuse oils or rub calming oils on the skin like lavender
Get a massage
Sing or listen to music

Pray
Read a book
Brain Dump Journal
Have a Dance party
Make a nourishing meal
Enjoy a cup of warm tea or coffee

Stress management looks different per individual but when we learn what works for us personally, it can absolutely impact our gut on a positive path.

This 3-Day Gut & Glow Refresh is here to help set the stage and refresh your gut to support your mind, body, and spirit in a healthy direction. I hope that you find this helpful and simple way to kickstart a healthy lifestyle where your gut feels happy, your skin glows, and you feel overall empowered in creating a healthy haven for your body.