When you don’t know where to start, use a simple baseline for 7 days. The goal is consistency, not intensity. Minimum protocol: • Warm morning beverage • Ginger capsules • Morning belly massage • Intestine pumps • Evening belly massage If you miss a piece, don’t scrap the day. Do the next smallest step and keep moving. Most people need a few levers working together. You've got this... one thing at a time.

Healing starts when you are willing to meet a little discomfort without quitting. Not pain. Not forcing. Just the normal discomfort of learning a new practice, new movements, feeling the body more, and staying consistent long enough to feel results. That is one reason I like this book for mindset work. It helps people stop reinforcing the same stuck loop mentally while they work on the physical side too.

Neurogenic tremoring / TRE can look strange if you’ve never done it before. Shaking, warmth, tingling, yawning, emotion, or a sense of release can all happen. For some people, that is part of letting go of chronic tension that has been keeping the gut in a state of tension. Try it! Some people don't get the tremors until practicing a while. Consistency matters more than intensity This is especially relevant if your constipation has a neurological component.

Some people need help feeling the body again. That’s where somatic immersion can help. It gives your system a chance to notice sensation, soften guarding, and shift toward rest and digest without forcing anything. This can be especially helpful if you have constipation plus bloating, shutdown, or that weird sense of disconnection from your body. If you have triedd to meditate, but quit out of frustration, you might find somatic immersion is a more effective method for you. Constipation often has a few overlapping causes. But for the right person, somatic immersion changes everything.

I recently got a question from a very fit person who is baffled by her chronic constipation. She detailed her healthy diet and the fact that she runs 20 km a week and gets 10,000 steps a day and drinks plenty of water. I am also very fit and early in my journey with gut health. My OD showed me that I was deficient in electrolytes including magnesium. Electrolytes are critical for muscle function, including the muscles in your digestive tract. People who exercise a lot lose a lot of electrolytes through sweat. Okay, now, don't be using that as an excuse not to exercise 😅. Adding electrolytes and magnesium powder into my diet did move the needle and is something I continue to this day. I have settled on two products that I love: IonicLytes because it is pure electrolytes, no flavor, no sugar, that goes right in my water bottle. Miracle mag I put in my drink with dinner (and it can also be mixed with fruit and yogurt to make a fluffy whipped dessert). Links below