...and much of that benefit has to do with the Vagus nerve. If this is new to you, it might change so much about your health. We have talked about the Vagus nerve and emotional health, anxiety, stress etc,  which is literally all tied to some of the reasons for digestive upsets-whether that be constipation, diarrhea or somewhere in between that seems to just cause your tummy to be in disarray, but I    have not gone in to detail about how movement and/or lack of can cause the same kind of gut disturbances. 

There is a really interesting connection between movement, the Vagus nerve, and digestion.

Here’s the simple version:
    •    Walking involves rhythmic, gentle movement of your core muscles, spine, and diaphragm.
    •    This rhythmic motion sends signals to the brain through the vagus nerve (which is a major communication highway between your brain and your gut).
    •    Stimulating the vagus nerve helps activate the parasympathetic nervous system — the “rest and digest” system — which boosts digestion and encourages gut motility (the wave-like contractions that move food through your intestines).
    •    Better gut motility = less sluggishness = relief from constipation.

Even more specifically:
    •    The diaphragm (your breathing muscle) moves more when you walk, gently massaging internal organs, which also stimulates the vagus nerve.
    •    Walking increases blood flow to the gut, encouraging more natural peristalsis (intestinal movement).

It’s like you’re literally “rocking” your intestines into action with each step!!


As I  was walking last Sunday morning, I realized just how heel-to-toe walking was stimulating my own GI tract so I  decided to do some research. 

Heel-to-toe walking (where your heel strikes the ground first, then you roll through to your toes) actually improves constipation by enhancing rhythmic stimulation through your whole body, especially your core and pelvis.

Here’s how:
    •    Heel strike creates a tiny vibration up through your ankle, knee, hip, pelvis, and spine.
    •    This vibration adds a mechanical stimulation to your intestines — kind of like a mini massage with every step.
    •    Rolling through the foot (instead of stomping flat-footed) keeps the movement smooth and supports better activation of your core and diaphragm, both of which are deeply connected to the vagus nerve.
    •    Controlled, rhythmic stepping helps keep your nervous system in a calm, parasympathetic (rest and digest) state, encouraging more natural bowel movements.

In short:
Heel-to-toe walking = more natural, gentle full-body stimulation = better vagus nerve activation = better gut movement.


With all of that said, here’s a simple but very effective “constipation-relieving walk” routine you can use:

Constipation Walk Routine
(10–20 minutes, 1–2x per day if needed)
    1.    Posture check first:
    •    Stand tall, shoulders relaxed.
    •    Lightly engage your core (imagine zipping up tight jeans).
    •    Look straight ahead, not down.
    2.    Heel-to-Toe Walking:
    •    Step forward landing heel first.
    •    Roll through your arch to your toes.
    •    Push off gently with your toes into the next step.
    •    Keep it smooth and rhythmic, like a slow dance.
    3.    Breathing:
    •    Inhale deeply through your nose for 3 steps.
    •    Exhale slowly through your mouth for 4 steps.
    •    Try to match your breath to your steps — this enhances vagus nerve activation.
    4.    Gentle Core Activation (optional but powerful):
    •    Every few minutes, lightly “hug” your abs inward as you exhale, like you’re gently tightening a belt.
    •    This massages your intestines a little more.
    5.    Finisher Stretch:
    •    After walking, do a gentle standing twist:
    •    Stand tall, feet hip-width apart.
    •    Slowly twist your torso side to side, letting your arms swing loosely.
    •    This helps “wring out” the intestines a little more.

⸻
3 Pro tips:
1. Add Digize, Peppermint or Tummygize to your tummy before you walk. Either use it "neat" no carrier oil or use approximately 1 tsp coconut or olive oil mixed with 2 drops of Digize in your hand, rub on belly and head for your walk.
2. Use this Life Essentials Kit 2 to help improve overall digestion-in this kit, is the prebiotic powder, add it to water, drink, add the Digize to your tummy as noted above and then go for your walk. Use the Essentialzymes before each large meal for best results and add in the Comfortone based on need! 
3. Walk after meals (especially after breakfast or lunch) can really speed up results! 

With love and strength, Missy 

Fitness is a powerful tool for gut health, thanks to its role in regulating inflammation, improving microbiome diversity, and reducing stress hormones like cortisol which can harm the gut-lining if in chronic fight or flight mode. The key is balance: not overtraining, staying consistent, and aligning your movement with your body’s needs. See below for a quick tip to make gut-health fitness even more enjoyable...

...apply Peppermint, Raven or R.C. essential oil to back of your neck, apply Stress Away to your belly (can help lower cortisol!) and when finished, follow-up with a few drops of Peace & Calming to your wrists after your shower and don't forget about Panaway for those aches and pains. These all come in a lovely kit here! 

Here’s a Weekly Fitness Plan for a Healthy Gut that blends strength, cardio, and restorative practices: 

Day 1: Strength Training (Full Body)
    •    Why: Builds muscle, regulates insulin, supports motility
    •    Sample Moves:
    •    Squats – 3 sets of 8-12 reps
    •    Bent-over rows – 3x10
    •    Push-ups – 3x10
    •    Plank – 3 rounds x 30 seconds
    •    Keep rest short (30-60 sec) to avoid cortisol spikes.

Day 2: Low-Intensity Cardio (LISS)
    •    Examples: 30–45 minutes brisk walking, swimming, or cycling
    •    Benefits: Boosts digestion, increases blood flow to the GI tract, reduces stress.

Day 3: Yoga and/or a Form of Stretching for Digestion
    •    Focus on poses like:
    •    Supine Twist
    •    Cat-Cow
    •    Seated Forward Fold
    •    Wind-Relieving Pose
    •    20–30 min of gentle flow or restorative yoga
    •    Breathwork: 5–10 mins of deep belly breathing post-session

Day 4: Rest or Active Recovery
    •    Gentle stretching
    •    Walking in nature

• Try to get at least 30-45 minutes of gentle movement such as walking 

    •    Foam rolling
    •    Focus on hydration + magnesium for gut motility

Day 5: Interval Training (HIIT-style)
    •    Keep it short (15–25 Minutes) 
    •    Sample: 30 sec work / 30 sec rest x 6 rounds or 20 sec work / 10 sec rest x 8 rounds. Download a free Tabata timer to help you! 
    •    Jump squats
    •    Mountain climbers
    •    Dumbbell thrusters
    •    Jumping lunges
    •    Always follow with cooldown and deep breathing

Day 6: Core + Mobility
    •    Core moves for gut support:
    •    Dead bugs: 3 sets x 20 reps (10 each side)
    •    Bird-dog: 3 sets x 20 reps (10 each side)
    •    Side planks: 3 sets x 20 reps (10 each side)
    •    Bicycle crunch: 3 sets x 20 reps (10 each side)
    •    Add hip and spinal mobility drills (10–15 minutes)

Day 7: Rest / Nature Walk / Gentle Yoga
    •    Prioritize parasympathetic activation (think peace = parasympathetic) 
    •    Get sunlight, barefoot grounding if possible

⸻
Key Guidelines
    •    Train, don’t drain: Overtraining raises cortisol, which harms gut lining.
    •    Hydration is non-negotiable: Dehydration = sluggish digestion.
    •    Move after meals: 10-minute walks post-meal help blood sugar and digestion.
    •    Consistency over intensity. Aim for at least 4 days/week of movement.
​
I hope this helps you see how you can improve your overall gut-health by incorporating varying forms of movement! 

With love and strength, Missy

Oils Kit Referred to Above! 

Nutrient Dense foods are crucial for maintaining a diverse microbiome—a community of beneficial bacteria that help digest food, absorb nutrients, and protect against harmful pathogens.  

FOODS TO NOURISH THE GUT

• Fiber-rich foods like organic fruits and vegetables
• Whole (ideally fermented) grains to provide prebiotics 
• Fermented foods like sauerkraut, kefir, and kimchi that are packed with probiotics
• Whole food antioxidants like YL NingXia Red which support detoxification and protect against oxidative stress on the body
• Purified water with minerals from YL Mineral Essence 
• Quality protein sources–consider YL Pure Protein Complete or YL Power Meal (vegan) if you struggle with getting enough quality protein.
• Gut-healing foods like bone broth, sauerkraut, and natural pre and probiotics like YL Life 9 & YL Daily Prebiotic Fiber

​Grab any of these YL items here! ​

BUILDING A HEALTHY PLATE 
Creating a gut-healthy plate is all about incorporating foods that support a diverse and balanced microbiome, promote good digestion, and reduce inflammation. Here are some practical tips:

1. Add Diverse Fiber-Rich Vegetables
    •    Aim for variety—think colorful! Each color often supports different gut microbes.
    •    Great choices: leafy greens, broccoli, carrots, Brussels sprouts, cabbage, leeks, asparagus, and artichokes.
    •    Raw and cooked options both have benefits.

2. Include Fermented Foods
    •    These provide beneficial probiotics (good bacteria).
    •    Examples: sauerkraut, kimchi, kefir, yogurt (dairy-free if needed), tempeh, miso, and kombucha.
    •    Start small to avoid bloating if you’re not used to them.

3. Choose Prebiotic Foods
    •    These feed your good gut bacteria.
    •    Examples: garlic, onions, leeks, bananas (slightly green), oats, and Jerusalem artichokes.

4. Add a Lean Protein Source
    •    Protein is essential, but opt for gut-friendly versions.
    •    Choose: wild-caught fish, pasture-raised chicken or turkey, lentils, eggs, or fermented soy like tempeh.
    •    Avoid heavily processed meats.

5. Include Healthy Fats
    •    Supports gut lining and reduces inflammation.
    •    Choose: avocado, olive oil, nuts, seeds, and fatty fish like salmon.

6. Minimize Processed and Sugary Foods
    •    These can promote bad bacteria and yeast overgrowth.
    •    Watch out for additives, artificial sweeteners, and refined carbs.

7. Hydrate Well
    •    A healthy gut needs adequate water to support digestion and bowel movements.
    •    Herbal teas like ginger or peppermint are also great.

Sample Gut-Healthy Plate:
    •    Grilled salmon (protein + omega-3s)
    •    Quinoa or lentils (fiber + plant protein)
    •    Steamed broccoli and sautéed kale (prebiotic fiber)
    •    Side of sauerkraut (probiotics)
    •    Drizzle of olive oil and a few pumpkin seeds on top
​

2 Gut-Healing JUMPSTART /RESET Kits  
In addition to cleaning up your diet and creating these nutrient dense, gut healthy plates, a beautiful jumpstart is again, this Reset system…we see so many great changes by incorporating these items in while we work on food! The great thing is, you can do this all on your own if you choose! 

Kit #1 NINGXIA RESET KIT +
Building a base foundation with an easy gut RESET + targeted nutritional support & medicinal supplements is key. 
•NingXia Red Reset: Big lifestyle changes start small. This kit is your guide to making healthier choices for your body until a THRIVING microbiome routines becomes a natural part of your everyday practice.The NingXia Red 14 Day Reset + targeted nutritional support & medicinal supplements is the best way to optimal gut health and overall wellness!  

Here’s what you need: 
•NINGXIA 14 Day Reset Kit 
•Digest & Cleanse  
•Life 9  
•Comfortone if you struggle with constipation* 

•My 14-Day RESET Guide with food lists & easy daily chart to follow! (once you grab your new kit, send me an email and I will make sure you have my guide!)
*The Gut Health RESET kit linked above, you can add or delete any items you choose not to grab...such as the Comfortone if you don't need the extra help with constipation;) 

Kit #2 LIFE ESSENTIALS 2 KIT
Provides the body with daily fiber to help cleanse, digestive enzymes and essential oils to comfort and soothe digestion, and herbs to help remove toxins. Did you know that over 75% of your immune system is in your gut? Sounds so wild, but it is true. This is yet another reason why a healthy, happy belly is of utmost importance! 

The LIFE ESSENTIALS 2 Kit includes Daily Prebiotic Fiber Powder, ComforTone capsules, Essentialzymes tablets, and DiGize Vitality essential oil blend to assist with your gut-health needs from inside and outside the body. See all that info here and to grab your kit.

3 Gut Soothing Recipes
​These 3 recipes are sure to not only taste amazing but also be very soothing to the tummy. Download the recipes here and ENJOY! 

~With love & strength, Missy 

The gut can truly be a ZOO...but we CAN put some things in place to have a more orderly ZOO, lol! 
Why it’s important to nourish the gut: 
The gut plays a central role in overall health, impacting everything from digestion and immune function to mental clarity and skin vitality.

• At the heart of gut health is the microbiome—a diverse ecosystem of beneficial bacteria that aids in breaking down food, producing key vitamins, and defending the body against harmful invaders.
• When the gut is out of balance, it can lead to symptoms like bloating, low energy, skin issues, weakened immunity, and even mood disturbances, thanks to the strong connection between the gut and brain.
• Supporting gut health enhances nutrient absorption, regulates hormones, and assists the body’s natural detox processes, helping you feel your best from the inside out.
• A well-balanced diet, along with stress reduction and healthy lifestyle choices, is key to maintaining a thriving gut environment.

We can’t expect to fuel our bodies with processed, low-quality foods and still function at our best. It’s like pouring the wrong kind of fuel into a gas tank and wondering why the engine stalls. 

To run efficiently, the body needs clean, vibrant, nutrient-rich foods. These same foods also help cultivate a diverse microbiome, which is essential for digestion, nutrient absorption, and immune defense.​ We are going to so much more about the right kind of fuel next week but first, let's go over what you will also need to get a jumpstart along with the foods we talk about. 

Where do you start?! 
Building a base foundation with an easy gut RESET + targeted nutritional support & medicinal supplements is key.

•NingXia Red Reset: Big lifestyle changes start small. This kit is your guide to making healthier choices for your body until a THRIVING microbiome routines becomes a natural part of your everyday practice.The NingXia Red 14 Day Reset + targeted nutritional support & medicinal supplements is the best way to optimal gut health and overall wellness!  
​
Here is what you need! 
•NINGXIA 14 Day Reset Kit 
•Digest & Cleanse  
•Life 9  
•Comfortone if you struggle with constipation* 
•My 14-Day RESET Guide with food lists & easy daily chart to follow! (once you grab your new kit, send me an email and I will make sure you have my guide!)

*The Gut Health RESET kit linked above, you can add or delete any items you choose not to grab...such as the Comfortone if you don't need the extra help with constipation;) ​

With Love & Strength, Missy