Ep. 224 How To Improve Gut Health Without Supplements or Labs

Vanessa G Fitcast

What if improving your gut health didn’t require expensive supplements, fancy tests, or endless trial and error? In today’s episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result.

We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut’s natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise.

Next, we cover meal timing, and how aligning your eating habits with your body’s natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact.

We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you’ll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs.

Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health.

Listen in and take the first step toward better digestion naturally.

Time Stamps:

(3:32) GI Issue Call Recently

(6:56) The Three Big Pillars of Gut Health

(7:19) How You Eat and Meal Hygiene

(13:47) Duration of Eating and Slowing Down

(16:52) Drinking Too Much Water During Meals?

(18:02) Deep Breaths Before Eating

(18:57) Lowering The Intensity of Exercise

(20:03) Meal Timing

(22:24) My Preferred Tea Blend

(24:57) What To Eat

(26:40) Working Through Constipation

(31:06) One Supplement We’ll Discuss

(37:57) Reach Out If You’re Interested In Coaching

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