Hello Reader, How’s your 7-Day Protein Challenge going so far? 7_Day_High_Protein_Challenge.pdf Some common wins people notice by Day 3–4: Feeling fuller between meals More stable energy throughout the day Less thinking about what to eat next If you’re struggling, don’t worry, this is normal. A few quick tips: Add protein to breakfast: eggs, Greek yogurt, or cottage cheese, smoothies Batch cook snacks: roasted chickpeas, nuts or seeds, hard-boiled eggs, or protein-packed bars. Mix plant +...
13 days ago • 1 min read
Hello Reader, I see this all the time.....people trying to eat “healthy,” but still feeling: Low energy Hungry shortly after meals Or just… not satisfied And one of the biggest reasons? 👉 They’re not eating enough protein. Not because they don’t want to—but because it can feel: Hard to plan Easy to skip Or just overwhelming to figure out So I put together something simple for you: A 7-Day High Protein Challenge No complicated tracking.No drastic changes.Just a realistic way to start eating...
16 days ago • 1 min read
Hi Reader, If you’re taking a GLP-1 medication, you may have noticed that smaller meals leave you feeling fuller and for longer. While this can help with weight management, it also changes how you eat and what your body needs. Want the full guide? Check out our latest blog here: Read the Full Blog → ✅ Nutrients to Prioritize Protein – Preserves muscle and supports metabolism. Include a protein source at every meal. Carbohydrates – Fuel your brain and muscles; choose options that are easy to...
about 1 month ago • 1 min read
HiReader, Winter months, especially February, can be surprisingly hard on your gut. Colder weather naturally slows digestion, for multiple reasons such as spending more time indoors that decreases physical movement and gut motility. And changes in diet with heavier comfort foods and less fruits and vegetables can contribute to more constipation and bloating. This time of year also brings its own challenges: post-holiday burnout, shorter days, less movement, and disrupted routines. These...
about 1 month ago • 1 min read
Hello Reader, The holidays don’t have to mean digestive distress. A few simple choices can help keep your gut stay calm while still enjoying your favorite foods. Key principles: Start with protein: Turkey, chicken, salmon, tofu, or eggs help stabilize blood sugar and support digestion, and are all lower in fat too. Choose cooked vegetables: Carrots, zucchini, green beans, squash, and spinach are tolerated cooked. Sometimes a lot of roughage in raw salads may be more challenging for your...
4 months ago • 2 min read
Hello Reader, Pumpkin isn’t just a fall and holiday favorite. It’s a nutrient-packed, low-FODMAP ingredient that can support gut health all year long. Here’s why it belongs in your IBS-friendly routine: Pumpkin is rich in vitamins A and C, both essential for a strong immune system. Vitamin A supports the mucosal lining of the gut, while vitamin C helps reduce inflammation and promotes collagen production. Antioxidant Power from Beta-Carotene: That vibrant orange color comes from...
4 months ago • 1 min read
Hi Reader, While everyone experiences occasional bloating, those with IBS are often more sensitive to certain foods that ferment in the gut, leading to discomfort. In this issue, we’ll break down common triggers, why they cause bloating, and swaps that may help you feel lighter. Why IBS Causes Bloating Bloating in IBS is often tied to how your body processes certain carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbs are poorly...
6 months ago • 1 min read
Reader, When the weather heats up, staying hydrated becomes more important than ever because you can easily get dehydrated without even realizing. This is especially true if you have IBS. Dehydration can sneak up quickly and trigger symptoms like constipation, bloating, and slow digestion. This guide will help you stay cool, nourished, and symptom free Why Hydration Matters for IBS Your digestive system relies on adequate fluid to keep things moving. When you’re dehydrated, your colon absorbs...
8 months ago • 2 min read
Reader, Traveling with IBS doesn’t have to mean stress or uncertainty. Whether you’re headed on a weekend road trip or flying across the country, a little planning can go a LONG way in keeping your gut calm and your travel days smoother. Here’s your ultimate IBS travel checklist designed to help you feel prepared and ready to enjoy your trip. Travel Checklist for IBS Relief Medications and Support Items ● Antispasmodics ● Imodium or other anti-diarrheals ● Fiber supplements (psyllium-based is...
9 months ago • 1 min read