16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
Checklist
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Heal your Gut
16 Quick & Easy Things To Do
to Heal Your Gut & Keep it Happy
1
Heal Your Gut Checklist
16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
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tells me...
Let’s talk
about the gut!
It’s becoming a hot
topic in the health &
wellness world.
But why?
I bit off more
than I can che
w
Here are a few tell-tale signs
e
m
s
e
k
a
It m my
sick to ...
ts omach
that your gut is in need of
some tender loving care from
you. On the surface these may
not seem like they need urgent
attention, but if left uncared for
over a period of time, they can
lead to larger complications.
Your gut is an area to always
pay attention to, and take
For a moment, just think about how
So why do we all-too-often ignore this
active steps to providing
connected we are to our digestion. Our
miraculous part of our bodies?
extra nutrients and care.
language in our life even reflects how
Well sometimes we simply don’t know
we feel about digestion.
what we don’t know, and also it can be
BLOATING
difficult to know where to start along
FOOD SENSITIVITIES
Have you ever caught yourself saying
the healing journey. That’s why we
THYROID CONDITIONS
It’s our second brain - it has an incredible
any of these phrases…
created this checklist for you on how
FATIGUE
intelligence that we don’t always pay
“My gut instinct tells me…”
to heal your gut & keep it happy. This
JOINT PAIN
attention to. It works around the clock
“It makes me sick to my stomach…”
checklist provides over 16 things to do
HEADACHES
for us, day in, day out.
“I bit off more than I can chew…”
to help heal your gut and keep it happy
SKIN ISSUES
“I gotta digest that a little bit…”
over time. It’s a guideline to help you
DIGESTIVE PROBLEMS
identify quick and easy ways to take
LEAKY GUT
It’s truly a remarkable system that we
2.
Do You Need to
Give Your Gut
Some TLC?
often overlook in our life as a place to
We are SO connected to our digestion
simple steps to healing your gut, and
WEIGHT CHANGES
find answers, create healing, and true
from the food we eat, to the way we
how to look after it in the long term and
FOOD CRAVINGS
life-long transformation.
digest life.
keep it supported.
TLC: Tender Loving Care
3
Heal Your Gut Checklist
16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
STEP 2
STEP 1
Remove
the
Irritants
Irritants ssues
n
o
m
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o
C
Gut I
e
s
u
a
C
t
Tha
People:
y
n
a
M
r
Fo
Wheat &
Gluten
We all are unique in the types of
However there are some common
foods that many people find that they
Conventional
Eggs
these items don’t have an immediate
disguise themselves in how they
show up in our lives and affect us.
4.
Alcohol &
Caffeine
Fermented & Probiotic Foods:
Coconut Products:
Fermented vegetables
Coconut Oil
Coconut Kefir
Coconut Kefir
Organic Yogurt
Raw Coconut Meat
Miso
Kimchi
Cruciferous Vegetables:
Pickles (lacto-fermented)
Broccoli
Cauliflower
Convention
al
Meat
cannot tolerate. Perhaps some of
strong negative impact, but they may
Refined
Sugars
Conventional
Dairy
foods that irritate our gut, and we
all have unique food intolerances.
Replace with
Healing Foods
Fiber Rich Vegetables
Brussels Sprouts
Spinach
Cabbage (preferably cooked)
Collard Greens & Swiss Chard
Cooked Kale
Cultured Dairy:
Lentils
Kefir
Beetroot
Organic Cheeses
Grass-Fed Organic Butter
Bone Broth
Made from Organic & Grass-Fed
Animal Bones
*Note: If you are in a place that you
have access to raw or unpasteurized
dairy, this can be helpful as it still has
living ‘gut-friendly’ bacteria
5
Heal Your Gut Checklist
16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
**Note: These can be helpful in aiding in gut repair. However we strongly advise to check with your health practitioner first.
These are general supplement suggestions which are known for their positive impact on the gut, however you need to confirm
they do not have any negative interactions with your current medications or supplements.
Herbs and Supplements **
STEP 3
Repair with
Supplements
6.
Vitamin B; B1, B3, B6, B12
system. Just consume it several hours
These vitamins help your body form
away from taking any other medications or
red blood cells and absorb and use the
supplements, as it can otherwise interfere
nutrients and energy from the food that
with absorption.
you eat. Without these helpful vitamins, we
can’t properly use the food we consume.
Slippery Elm Powder
Just as the name suggests, this powder
Magnesium
will help to make the passage of stools
Supplements to aid in
healing and restoring
the gut.
Super Greens
Some people find that magnesium can
‘slippery’ and comfortable. It’s a great
Adding in a daily super green drink can do
help to relax stomach cramping. Just
curative for constipation! Just start with
wonders for your health and support gut
be careful, as the correct dosage is
a small amount and work your way up to
health. Many super greens are created
key here! Too much can cause loose
the recommended dose slowly.
Probiotics/Digestive Enzymes
with spirulina, algae, wheatgrass, kelp
bowel movements and interfere with the
Many of us are lacking in healthy bacteria
and other nutrient dense ingredients.
absorption of other major minerals. Start
Zinc
and enzymes in the gut which are crucial
These dark green ingredients are full
slowly and try not to use as a long-term
Many people with digestive issues (and
for proper digestion of food. Ideally you
of antioxidants to help fight free radical
supplement.
in particular, fructose malabsorption)
get these probiotics and enzymes from
damage, protein to help repair any
the food you eat, but when healing the
damage to your gut, and are alkalizing
Psyllium Husk
absorption. Consider taking a round of
gut, it is often helpful to give the digestive
to reduce inflammation. Start with 1 glass
Psyllium husk helps to bulk and soften food
zinc supplementation to give your body
system a little boost.
a day, and you’ll likely feel a difference.
waste as it passes through your digestive
a ‘top up’.
often
experience
inefficient
zinc
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Heal Your Gut Checklist
16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
STEP 4
Create New
Gut-Healthy Habits
When you chew your food slowly and
We aren’t saying you have to go to the
consciously, you allow for important
gym for an hour, but simple movement,
digestive enzymes to be released from
breath work, and increased heart rate will
your mouth and mixed with your food. You
aid in your digestion. A simple 10 minutes
also break down your food into smaller
of movement a day will help oxygenate
pieces of food, making it much easier for
your cells and digestive organs, allowing
the next step of the cycle to assimilate
the body to heal and rejuvenate. Doing
and digest even further.
Cut back on Alcohol & Caffeine
De-stress
deep breathing exercises is another
Although these things can be big “feel
This can be a tough one for many people,
great way to stimulate the body and
Drink more water
goods” in our lives, they are directly working
because it’s a lot easier said than done.
bring in added oxygen.
Many people are not properly hydrated.
against our gut health. Caffeine is a stimulant
“Just remove stress!” But think about
which can irritate the nerves in our gut and
how you react to the “happenings” of
Keep an eye on things
moving. Drink a minimum of 2 litres of
trigger the release of stress hormones. This
life. You can choose whether to take it
Yes, we mean to have a look at how things
water a day. It’s also highly suggested
impacts the transition of food through our
on as something really stressful or see it
are going in the poop department. The
to drink a glass of water first thing
bowels and can interfere with absorption
as something that happens. Your internal
gut will tell you whether it’s happy or
when you wake up (warm lemon water
of nutrients. On the opposite end of the
reaction to these life events impacts your
needs more TLC by the texture, color
is a bonus). This helps to lubricate
spectrum, alcohol is a depressant and is
digestion. Your digestion not only digests
and amount it’s excreting. If you see
the digestive system which has been
metabolized very quickly into acetaldehyde
your food, it also digests your life.
abnormalities, like really loose stools, or
working through the night on different
really hard stools, or you aren’t excreting
digestive processes, and sends a
- a toxic chemical which the liver has to
8.
Commit To Daily Movement
Water helps digestion to keep things
clear from our system. Many types of
So the more your gut has to digest life and
much in a day, then it’s time to go back to
message to it saying, “Time to wake
alcohol are also high in sugar, which feeds
its stress & overwhelm (and the hormones
Step 1 and 2 of this checklist. We’d also
up and get ready for more food”. This
bad bacteria in our gut and can cause other
that are released due to these feelings),
suggest to get it checked out by a health
message often sends the next signal to
complications like candida or leaky gut. We
the harder it has to work to digest food.
professional if problems persists.
get rid of yesterday’s waste. Thus often
aren’t saying you have to get rid of it all, but
This often leaves the gut with fewer
be conscious of your consumption, and the
resources to call on to digest your food as
Chew your food
the morning. This is a really good thing,
more you can move away from these two
they are being used to absorb the stress
Your teeth are an important step of
and drinking water first thing will help
things, the happier your gut will be.
hormones that are being released.
the beginning of the digestive cycle.
it get moving.
people have to do a #2 first thing in
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Heal Your Gut Checklist
16 QUICK & EASY THINGS TO DO TO HEAL YOUR GUT & KEEP IT HAPPY
For your ease, we’ve shortened the checklist into a single page PDF which is
the last page of this book. Print this out, and post it somewhere that you can be
reminded of good healthy habits to continue to incorporate into your life. This
way you truly can continue to take baby steps. Check things off as you start to
You just completed
Heal Your Gut 101.
Well done.
Congrats!
incorporate them into your life!
And if you found this checklist helpful, then don’t forget to tune into the Beauty,
Skin & Gut Summit from November 10-19.
There are some incredible experts sharing their abundant knowledge and stories
on how the gut is at the crux of our health and what we see when we look in
the mirror.
You’ll discover insights on how to:
Naturally heal your gut,
This checklist is very comprehensive. Don’t
Easily manage digestion, stress & weight,
be overwhelmed with all the suggestions and
Avoid toxins in the beauty industry,
knowledge. Health & healing is a journey not a
Build confidence from the inside out,
destination - so take one step at a time. And if
Feel like a goddess by choosing healthier foods,
you need to take baby steps, then start there.
And so much more!
Even if you started with just one of these items
on this checklist, you’d be helping your gut, and
We look forward to sharing with you a deeper understanding on how we can
most importantly, helping yourself.
take control of how we look and feel. Until then, we hope you enjoy the Gut
Healing Checklist!
10.
11
always
trust your
gut.
Y O
U
S
H
O
U L
D
Wish you were
free from
gut-related
issues?
Join us and 100,000s of people across the world
as we discover some of the true causes and cures
for gluten sensitivity, IBS, autoimmune disease, skin
conditions, bloating, and more. The Beauty Skin Gut
Summit is online and free from November 10 - 19!
Don’t want to wait?
If you want to get first access to all the amazing
videos before anyone else, you can order your very
own Beauty, Skin & Gut Summit Pack to watch at your
own pace!
LEARN MORE ABOUT THE SUMMIT
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Heal Y
1. Cut Down On Eating Foods That Don’t Serve You
- Refined sugars, wheat & gluten, alcohol & caffeine, and conventional meats, dairy and eggs
2. Embrace Fermented & Probiotic Foods
- Fermented veggies, coconut kefir, organic yogurt, miso, kimchi and pickles (lacto-fermented)
3. Go Loco for Coco!
- Coconut oil, coconut kefir, raw coconut meat
HEAL
YOUR
GUT
CHECKLIST
16 Quick & Easy Things
To Do To Heal Your Gut
& Keep It Happy
Print this out, and keep this somewhere that
you can be reminded of gut-healthy habits to
4. Add More Fiber-Rich Vegetables to Your Diet
- Especially dark leafy vegetables (spinach, collard, swiss chard, kale), lentils and beetroot
5. Eat More Cruciferous Vegetables
- Broccoli, cauliflower, Brussels sprouts and cabbage (preferably cooked).
6. Add Cultured Dairy (if you’re not allergic to dairy)
- Kefir, organic cheeses and grass-fed organic butter
7. Become a Bone Broth Lover (only if you consume animal products)
- Make sure to source from organic and grass-fed humanely treated animals.
8. Take Probiotics and/or Digestive Enzymes
- Select a supplement brand that you trust and love
9. Drink Daily Super Greens
continue to incorporate into your life. Check
- Add a superfood greens drink into your daily drinking habit.
things off as you start to make them a habit.
10. Take a Few Herbs and Supplements if You Need Them
- Vitamin B; B1, B3, B6, B12, Magnesium, Slippery Elm Powder, Psyllium Husk and Zinc.
11. Commit To Daily Movement & Exercise
- Just 10 minutes of movement is all you need to help your body heal and rejuvenate.
12. Chew your Food
- Take smaller bites and chew your food slowly and consciously.
13. De-stress
- Take 10 minutes out of every day to just zen out, whether its meditation, yoga or gardening.
14. Drink More Water
- Keep those fluids up! You should be drinking roughly 2 litre of water a day.
15. Keep an Eye on Things
Although it may not be pretty, keep an eye on what your poop is telling you.
16. Cut Back on Alcohol & Caffeine
If you haven’t ticked it off yet from step 1, now is the time to reduce your coffee and vinos!
Heal Your Gut Checklist
16.