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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
• 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! 
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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
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.
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 It is the perfect time of year to take a quick pause...and think about how we might need to prune...or clean out some areas of our lives that need to make room for the new. Possibly, new that will allow us to remain in a state of calm, more often than not:) |
AuthorJust a momma who loves all things holistic health, writing, creating, bringing joy and hope to anyone I can! Archives
March 2025
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