Awareness creates long-term success. Action Steps: • Keep a food journal to track meals, symptoms, energy, and mood. • Reintroduce foods slowly after the reset to identify sensitivities. • Aim for 80% whole foods, 20% flexibility. • Celebrate wins like less bloating or better energy. • Share progress with others for accountability. 💬 Share your thoughts. • Have you ever kept a food journal before? If so, what insights did you gain? • What’s one food you’re curious to reintroduce after a gut reset to see how your body responds?

Stress and poor habits disrupt digestion more than food alone. Healing isn’t just about supplements—it’s about daily rhythms that support your metabolism. Simple habits like consistent meal timing, morning sunlight, gentle movement, and prioritizing sleep can make a huge difference in gut health and hormone balance. These pro‑metabolic practices help your body feel safe, energized, and resilient. Action Steps: • Consistent Meal Timing Encourage eating at regular intervals to stabilize blood sugar and reduce stress on the adrenals. • Balanced Light Exposure Morning sunlight helps regulate circadian rhythm and supports thyroid function. Dim lights in the evening to promote melatonin. • Gentle Movement Walking after meals aids digestion and glucose regulation. Emphasize restorative exercise over high‑intensity stressors. • Stress Modulation Breathing exercises, Biblical prayer, or journaling can lower cortisol, which directly impacts metabolic balance. • Sleep Hygiene Prioritize 7–9 hours of quality sleep. Suggest winding down with magnesium-rich foods or herbal teas. • Mineral Support Highlight easy wins like salting food with mineral-rich sea salt, or including potassium-rich fruits (orange juice, coconut water). • Digestive Rhythm Raw carrot salad or other fiber-rich foods can help sweep out excess bacteria and support gut motility—tying back to your gut reset focus. 💬 Share your thoughts below 1. 🌞 Which daily rhythm—sunlight, meals, movement, or sleep—feels most supportive for your energy right now? 2. 🧂 What’s one simple pro‑metabolic habit you’d love to commit to this week?

Proper motility keeps food moving and prevents stagnation. Enzymes ensure nutrients are absorbed. Action Steps: • Use digestive enzymes with larger meals to reduce heaviness. • Add zinc picolinate to support stomach acid and enzyme production. • Try D-limonene for reflux or sluggish gastric emptying. • Walk 10–15 minutes after meals. • Space meals 3–4 hours apart to activate the migrating motor complex (MMC). **Don’t forget to check out the course Gut Reset Journey Roadmap and the Self Testing Procedures Course under the classroom tab. 💬 Please share with us: • Do you find yourself snacking often, or do you naturally space meals apart? • What’s your favorite way to add gentle movement after eating—walking, stretching, or something else?

A balanced microbiome supports immunity, energy, and mood. Action Steps: • Try a probiotic challenge: introduce one strain at a time and track reactions. • Add fermented foods slowly (start with 1–2 tsp sauerkraut juice). • Use antimicrobial support if overgrowth symptoms persist (constant bloating, brain fog). • Focus on prebiotic fibers like onions, garlic, and asparagus. • Limit sugar and alcohol, which feed harmful bacteria. If you enjoyed this post, check out our Gut Reset Journey Roadmap under the classroom tab above to dig into action steps to improve your gut health. 💬 let me know below 👇 • Which fermented food feels most approachable for you to start with—sauerkraut, kefir, or kimchi? • Have you ever experimented with probiotics? What did you notice in your digestion or energy?

Your gut reset starts with strengthening digestion at the very beginning. Without enough stomach acid and bile, food isn’t broken down properly, leading to bloating, reflux, and nutrient deficiencies. Action Steps: • Notice if you burp, feel heavy after protein, or see undigested food in stool, gas, bloating, indigestion, skin issues, cravings, constipation. • Try Betaine HCL (without pepsin): start with 1 capsule at breakfast, lunch and dinner, increase gradually by 1 capsule until warmth is felt (up to 5 caps). If you start moving toward looser stools, increase Beet Flow by 1 capsule. • Use Beet Flow (up to 5 caps) to encourage bile flow. Increase Beet flow at the same pace as HCL. If you start moving towards constipation while on HCL and Beet Flow, reduce Beet flow by 1 capsule. •If you already have chronic diarrhea when starting this protocol, then start with 1-2 capsules Beet Flow first at each meal for a week before adding HCL. • Add choline-rich foods like eggs or liver. • Avoid drinking large amounts of water with meals. Purchase these recommended professional supplements here: https://natural-reference.myshopify.com?sca_ref=4296238.H1wgG3XQgd 💬 • Have you ever noticed feeling heavy, bloated after protein-rich meals, gas, skin issues, indigestion, acid reflux? • What’s one small change you could try this week to support stomach acid or bile flow?